10 time points determine sleep quality

A well-known American newspaper published an article on March 15, telling everyone that if you want to have a good sleep, you might as well remember the following time points. Drinking coffee, watching TV, playing with mobile phones, etc., once these times are exceeded, it will interfere with sleep.

Don't stay in bed after 6:55.

Many people still stay in bed after the alarm rings, wanting to sleep 5 more minutes. In fact, sleeping 5 more minutes cannot solve the fundamental problem of sleep. The best way is to have a regular schedule, and go to bed early and get up early.

Don't drink coffee after 16:30.

Drinking coffee in the afternoon can refresh your mind and help you complete the rest of your work with full energy. However, since it takes the body 8 to 10 hours to process caffeine, drinking coffee after 4:30 p.m. may do more harm than good to your sleep.

Don't consume large amounts of protein after 9 p.m.

Protein supplementation is very important for recovery. However, if you eat dinner too late, you may cause your body to digest food when it should be resting. Protein takes longer to digest, so eating too much protein at dinner can cause trouble falling asleep.

Don't drink after 10 p.m.

Drinking a little alcohol before bed can indeed help you fall asleep faster. However, as alcohol is metabolized, a full night of sleep may be disrupted.

Don't turn on the TV after 22:05.

Television programs can easily induce stress responses in the body and lead to excitement. In addition, the blue light emitted by devices such as televisions can easily give the brain the illusion that "it's not time to go to bed."

Don't raise the room temperature after 11pm.

The temperature of the bedroom is closely related to sleep. If it is too hot, it can easily make people physically and mentally irritable and difficult to fall asleep, or they can easily toss and turn and wake up in the middle of the night due to the heat, which seriously affects the quality of sleep. In fact, a slightly lower bedroom temperature can actually be beneficial for sleep. The most conducive bedroom temperature for sleep is around 20℃.

Don't fiddle with your phone after 23:05.

The blue light emitted by mobile phone screens can also mislead the brain, lower melatonin levels, and make it difficult to fall asleep.

Don't play with your pets after 23:07.

Playing with your pet late at night will make both parties excited and unable to sleep, and the destructive effect on sleep is far more than you think. Plus, if you're allergic to animal hair, the situation can be even worse.

Don't think about troubles after 23:35.

Next day's presentation, emails to answer, bank balances, sick family members...it all weighs on your mind. Thinking about these unhappy things after going to bed will only make you more nervous and anxious.

Don't lie down if you can't sleep after 23:55.

Lying still in bed when you can't sleep can increase anxiety. The best thing to do is to get up and do something relaxing, but don't turn on too much light.