7 Things You should not Do before sleeping

Sleep well at night can be a challenge for many people, whether you are one of them? As it turns out, to get a quality nights sleep, there are a few things to do and avoid.

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the following are some of the unexpected things you should avoid before going to bed.

• Hot showers
  A hot shower is probably the best idea after you pass through a long and tiring day. However, researchers from the National Sleep Foundation found that the internal body temperature will usually be dropped a few degrees before going to bed, help you feel calm and sleepy. Raise the temperature of the body with a hot shower might thus will keep you awake all night. Try to replace it with cold or warm water bath.

• Eat chocolate
  Actually there is no problem with eating chocolate before bed, but be sure to do a few hours before bedtime. Caffeine and sugar in chocolate can cause your blood sugar rises, which causes difficult sleep all night.

• Playing with pets
  Yes, maybe you've heard of the health benefits of letting pet dog sleep in your bed, but a pet will be hard is set at night, making sleep not sleep. It is recommended you bring a pet for a walk around the House in advance after dinner, so at bedtime, he would not look upset or annoy.

• Drink alcohol
  If you really want to do it, then do at least two hours before bedtime. Alcohol will disrupt the sleep cycle, making you more easily awakened in the middle of the night.

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• Sports
  Sports night is indeed good for the body, but not if it is done too close to bedtime. If you are want to be able to sleep at 10, make it a habit to do sports at eight o'clock in the evening.

• Drink tea
  Like drinking coffee, tea are drunk before bed will only make you feel uneasy. Try to only drink tea in the morning.

• Send a message to a friend
  Wherever possible turn off all electronic device before bed. You may have heard that the blue light from the electronic device will only disrupt the system sleep at night. @Revitarahim