Things you should avoid after 7pm for a good night's sleep

When the brain is well-rested, its ability to control emotions and thoughts is also improved, helping to reduce unnecessary feelings of anxiety and stress, according to the health website Verywell Health .

At night, the brain cannot immediately switch from a state of stress to relaxation, and some daily actions can cause the nervous system to remain in a state of stimulation, making sleep more difficult.

Scrolling through your phone before bed is one of the most common causes of overstimulation of the brain.

Photo: AI

According to Alex Dimitriu, a sleep expert in the US, changing simple habits in the evening can make a significant difference, helping the body and mind relax more, bringing deep sleep and a clear mind the next day.

Surf the phone

Scrolling through your phone before bed is one of the most common causes of overstimulation of the brain.

Short videos, negative news, or online debates stimulate the stress response in the brain.

When exposed to too much information, the hormone cortisol is released, which reduces the production of melatonin - an important hormone that helps regulate sleep.

Check the work

Checking work emails or messages in the evening is a habit many people maintain without realizing its negative impact.

When exposed to work-related content, feelings of pressure and responsibility keep you from relaxing, leading to overthinking, increased heart rate, and disrupted sleep.

Additionally, blue light from electronic device screens can inhibit melatonin production, making it difficult for the body to fall into deep sleep.

Checking work emails or messages in the evening is a habit many people maintain without realizing its negative impact.

Photo: AI

Drink caffeinated beverages

Consuming caffeinated beverages in the evening is another factor that disrupts sleep and increases feelings of anxiety.

Caffeine works by blocking adenosine - a substance that makes the body feel sleepy, making it difficult to fall asleep.

If you drink coffee in the afternoon, the caffeine will remain in your body until late at night, affecting your ability to relax and reducing the quality of your sleep.

Eat too much before going to bed

Eating dinner too late before bed can cause digestive problems, affect sleep quality and increase anxiety.

Foods that are greasy, spicy, or high in sugar can cause acid reflux, bloating, and changes in blood sugar levels, making it difficult for the body to rest.

In some cases, eating dinner too early can also affect the body's circadian rhythm, causing waking up in the middle of the night due to hunger.

Choosing reasonable meal times, avoiding eating too much before bed, and using light foods in the evening can help improve sleep quality and reduce anxiety.

Source: https://thanhnien.vn/nhung-dieu-ban-nen-tranh-sau-19-gio-de-co-giac-ngu-ngon-185250325170043856.htm