4 Things Japanese Experts Say You Shouldn’t Do Before Bedtime
In addition to insomnia Long-term insufficient sleep can negatively affect physical and mental health , making the skin rough and may lead to obesity. Japanese sleep experts advise against doing the following things before going to bed as they can affect the quality of deep sleep. Let’s know what’s there UFABET.
4 Things Japanese Experts Say You Shouldn’t Do Before Bedtime
close the curtains completely
Closing the curtains so tightly that you can’t see the morning sun is a bad thing to do. Because the light that penetrates through the curtain holes will pass through the eyelids and wake people up with freshness. when people get sunlight in the morning The biological clock starts to set time. And after about 15 hours, the body will secrete more melatonin hormones. so that we feel sleepy and sleep soundly at night Closing the curtains completely does not allow your body’s biological clock to function normally.
Exercise vigorously after 9 PM.
There is a recommendation that for a good night’s sleep, one should not exercise intensely after 9pm because exercise will increase the heart rate and wake up until falling asleep or not falling asleep. If you are so busy that you don’t have time Light exercises and body massages increase blood circulation and do not negatively affect the quality of sleep.
Think about things before going to bed.
at the crucial time before bedtime Many people think about events that happened during the day. So avoid thinking about stressful things. If you think about it, think about the good things in each day. to make the brain feel relaxed, happy Fall asleep easily and stay asleep
Read a book and watch a movie before going to bed.
Many people have a hobby of reading books and watching movies before bedtime. Although many people think that it is a time to relax before going to bed. But be careful not to choose books or movies that make you feel excited, overthinking, or stressful, as this can wake up the brain and cause insomnia or restless sleep. In addition, continuous movies or series should be avoided as it will cause concern for the next episode.
Many people may not realize how little routines can affect sleep quality. See if any of the above affects your readers’ sleep. If effective, try to adjust and cancel. Getting a good night’s sleep will improve productivity the next day. strengthen physical and mental health and help us not to age quickly
“Late nights” really make you “fat”?
It is true that staying up late many nights regularly increases the risk of making us “fat” if we don’t get enough sleep. This will result in lower levels of the satiety hormone leptin. As a result, the body does not feel as full as it should be, despite eating the same amount as before. This is in contrast to the hunger hormone ghrelin. thus causing an increased appetite Resulting in a feeling of wanting to eat more food cause weight gain easily cause obesity
potential danger When not getting enough sleep for a long time
- decreased work efficiency Including the ability to think analytically and make decisions as well.
- Increase the risk of accidents in daily life, both at work and when driving.
- Increase the risk of developing high blood pressure.
- Increase the risk of heart disease and stroke
- Increase the risk of obesity and diabetes
- Decreased quality of life and enthusiasm for activities