Sleep is part of any human being’s (even animals) everyday routine. It is important for everyone to have their 8 hours of sleep, but with this generation, it is almost a miracle if a normal adult will have 8 hours of sleep. It seems like there is too much to do that there is too little time in a day so some people sacrifice sleep. But did you know, there are actually things you must not do before going to bed? Here are some of them.

• Using gadgets before bedtime

The very first and most common thing almost everyone does these days is the usage of smartphones and tablets before going to sleep. But it didn’t really start just now, a lot of people watch TV during the past couple of decades before they go to bed. It apparently helps them sleep since their eyes get tired. So this age’s version of that is with the use of smartphones, tablets and computers. If you think it is okay, well, think again because it is definitely not okay. Electronic devices can actually disrupt sleep. According to the author of Sleep Soundly Every Night, Feel Fantastic Everyday, Robert Rosenberg, we must use these electronics an hour before bedtime instead of using it right before sleeping.

“The blue light given off by computers, smartphones, tablets and TV, prevents the production of melatonin which helps the body become sleepy” It is also said that you should at least have your device 14 inches always from the face with the brightness of the screen down to actually reduce the risk of you having any sleep problems.”

• Texting or Chatting

Now this is definitely connected with the first one, but this is an entirely different matter. Did you know that sleeping next to your phone is bad for your well being? One of the reasons for that is you get disturbed by the messages or the calls. According to studies, constant sleep interruption may lead to mental problems. From teenagers to working adults, all of these people just couldn’t help but sleep near their phones. Looks like the electronics really have taken over the world. But if you want to stay healthy and live longer, eating healthy foods is not the only way to do it, having a nice and relaxing sleep without being disrupted by a message or call would also help you live longer.

• Having such a busy mind

There is a lot of people who always say that they have a hard time sleeping during the night because that is when their minds would think of everything such as goals, having a better life, making decisions. But apparently, it is because you actually haven’t given your mind a chance to relax and that it is best to do an hour before bedtime.

You should think of things that makes you feel relaxed instead of all the things that you need to do at work or at school because then your mind wouldn’t stop thinking about all those things you have to do. You have the control over your mind so let it relax so you can also relax.

• Eating fatty and spicy foods

Avoid a heavy meal during the night and especially right before going to bed. This will make you feel uncomfortable and would end up having a hard time sleeping. You’ll feel so full and bloated that can be a risk of you having acid reflux, which normally happens when a person eats a lot then lies down to sleep.

If you really can’t help it, just make sure to eat 2-3 hours before you go to bed to give your body some time to digest it. Eating too much during the night can also make you gain weight. Drinking milk, no matter how old you are, will always help you sleep better.

• Do anything too exciting

Well obviously, if you do something that is too exciting, your mind and body would be so excited that you would have a hard time sleeping. Avoid “exciting” activities like starting to read a book or watching a TV series.

Of course you would actually want to finish your book since everything is getting so exciting and that you couldn’t wait to find out what is going to happen next. The same with watching a TV series. It is such a difficult thing to do to actually restrain yourself from moving on to the next episode. So you would definitely have a hard time sleeping because there is just too much to look forward to. So try not doing these things before going to bed.