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The "enemy" of good sleep? Summary of bad habits affecting sleep

"I drink coffee, but I can't sleep at night?” “Drink alcohol, I sleep better.” Coffee, alcohol and other stimulants from It has been a part of life for a long time, but few people think that it is the people who accompany this life that are the potential risks affecting the quality of night sleep as well as long-term health. Ru9 learn about their impact on sleep!
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A good night's sleep is always one of the best ways to recharge our batteries after a long day at work. However, we do not always get a good night's sleep due to bad habits that directly affect our good sleep

1. Effects on sleep from an expert perspective

Coffee

Coffee has long been a drink that "starts the day". According to a BMI research report, Vietnamese people consume an average of 1.5 kg of coffee (or about 75 cups of coffee) a year. Coffee contains a large amount of caffeine, which is a central nervous system stimulant. Besides the energy that coffee brings, consuming large amounts of caffeine every day also brings significant side effects. When caffeine enters the digestive tract, it will not be broken down, but quickly penetrates the intestinal mucosa into the blood, stimulating the stomach to increase acid secretion, causing diarrhea. When caffeine reaches the brain, it causes an increase in secretion norepinephrine increases stimulation of the heart leading to feelings of restlessness, nervousness and insomnia.< /span>

Coffee is one of the causes of insomnia< /span>

Coffee is one of the causes of insomnia

Laura Cipullo, an American nutritionist, once shared on CNBC about the perfect time to drink coffee during the day. She points out that:When we first wake up, the levels of the hormone cortisol – also known as the stress hormone – in the body could be very large. You will feel anxious, tired because of them. But if you drink coffee now, the effect of cortisol will only increase and make you feel more tired later. The best time will be a few hours later, specifically between 9-11am.” Also, avoid drinking in the afternoon or late evening hours. Cipullo says that although the effects of coffee are only reached within 30-60 minutes after drinking, caffeine can stay in the circulatory system and keep us awake for the next 6 hours.

Wine, beer

Drinking alcohol on weekends has also become a habit of office workers. Even many people think that alcohol helps them go to sleep easier. Indeed, alcohol can make you fall asleep quickly, but wake you up in the middle of the night feeling tired and sluggish.

Alcohol also gives you a feeling of excitement and difficulty sleeping
Difficulty sleeping when using alcohol

Irshaad Ebrahim, Medical Director at the London Sleep Centre, says the immediate and short-term effects of alcohol are a reduction in the amount of time needed to fall asleep, causing insomnia, poor sleep. Because sleeping while drunk can make your heart rate and nervous system work more than usual. Besides, alcoholic beverages are also diuretics, stimulating the body to release fluids. Alcohol can also dilate blood vessels in the skin, causing an increased heart rate that leads to sweating more than usual, making you thirsty.

Energy and carbonated drinks

When it comes to things that affect sleep quality, we often overlook the effects of carbonated water, but it is also a silent killer. This type of drink affects the digestive system, producing CO2, causing bloating and gas. Soft drinks also increase the risk of being overweight and obese, threatening oral health. When taken at night, it will stimulate urination, leading to insomnia, affecting health.

Energy drinks are always soberSolid energy drinks give a feeling of alertness

2. For a good night's sleep

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Step 1: Create a completely quiet environment

In a state of stimulant euphoria it's best to create an environment that is completely comfortable and quiet, meaning no internet, TV or cell phones. A soothing harmonica with natural sounds such as rain, waterfall, or birdsong will calm the euphoric state of the brain. A pillow duo and mattress will be essential in this step.

Step 2: Light exercise

Regular exercise will help you have a healthier sleep. Doing some gentle movements before bed will help stimulate the production of serotonin, a sleep hormone. Ideally, take a walk around the house or do some yoga in your own bed.

Exercise before bed feels good
Exercise before bed gives you a good feeling of comfort

Step 3: Drink a glass of warm milk

Right after the above gentle exercise, drink a glass of warm milk. Milk is a rich source of tryptophan, an amino acid that converts into serotonin and back into melatonin. These are important substances that help form good sleep.

Step 4: Actively relax your mind

Sometimes it's worrying about your lack of sleep that makes these steps futile. First, avoid worrying about this. Don't look at your watch and calculate how long you've been sleep deprived. Close your eyes and imagine relaxing scenes like a waterfall or a beach. Focusing on those sounds will lead you into your dreams at times.

Coffee or other stimulants should still be used in some cases when necessary. However, use it in the right way, at the right time so as not to affect your health and sleep.