There are six risky practises you should never engage in before bed

We rarely consider how our daily routines, such as our sleeping patterns, may affect our health in the long run.

However, medical professionals in China claim that those who frequently nap during the day, snore, and have irregular sleep patterns may be more susceptible to fatty liver disease, which can result in other health problems like high blood pressure, kidney disease, and diabetes.

Poor sleep can increase the risk of fatty liver disease as well as our mental and physical health by causing feelings of weariness, loss of focus, and demotivation. excellent sleep hygiene, or developing excellent sleeping habits, not only encourages greater rest but also lowers the risk of heart disease and bad mental health.

It can be hard to develop appropriate sleeping habits in the modern environment. To encourage improved sleep quality, there are a few bad sleeping behaviours that we may easily eliminate. These common vices should be avoided.

Sleeping too much:

Researchers at Sun Yatsen University in Gangshao, China discovered that daytime naps that last longer than 30 minutes and snoring both raise the risk of fatty liver disease. It is advised to aim for at least seven to eight hours of sleep each night and to keep a regular sleep routine based on the time you need to wake up.

sleeping at strange times:

Our natural circadian rhythm controls when we should feel weary and drowsy and when we’re most likely to feel alert and focused. A chemical imbalance brought on by sleeping in ways that are counter to our circadian clock might make it difficult to fall asleep. Based on the time you need to wake up, it is advised to keep a regular sleep schedule.

Eating just before going to bed:


Your body may find it challenging to unwind and go asleep if you consume a large meal just before bed. A late-night snack may also result in gastrointestinal problems that keep you from falling asleep. It is advised to have dinner two to three hours before going to bed.

Using a device in bed:

Our capacity to produce melatonin and fall asleep can be hampered by the blue light emitted by electronic devices, which can mimic the effects of sunshine. Reduce screen usage at least two to three hours before going to bed, according to experts.

Exercising before bed:

Late-night exercise can leave you pumped up on adrenaline, which prevents sleep. Exercise should be avoided at least one to two hours before bedtime.

Consuming coffee at night:

Caffeine stimulates the neurological system, increasing alertness and brain activity but not sleep. After 2 o’clock, it is advised to stay away from coffee and other caffeinated drinks like soda and tea.

While poor sleep hygiene can contribute to heart disease, depression, and type 2 diabetes, it can also negatively affect our health. We may encourage improved rest and general health by making tiny changes to our sleeping habits.

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