Remembering the 5 do’s and 3 don’ts at night: Your body will thank you greatly.

Below are activities do's and don'ts for the evening.

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5 Things Not to Do at Night

1. Don’t drink coffee

Avoid drinking coffee before bedtime. Many people know that caffeinated food stimulates the nervous system and has a diuretic effect, which is a common cause of insomnia. The same goes for tea.

2. Don’t eat spicy food

Eating spicy food at dinner is also a significant factor affecting sleep. Foods like chili peppers, garlic, onions… can cause a hot sensation in the stomach, indigestion, and disrupt sleep.

3. Don’t eat bloating foods

Some foods such as beans, cauliflower, onions, corn, and bananas produce more gas during digestion, which can cause bloating and interfere with normal sleep.

4. Don’t drink alcohol

Drinking alcohol before bedtime used to be thought to promote sleep, but recent studies have shown that although it can make one quickly fall asleep, it still keeps them in the light sleep stage and makes it difficult to enter the deep sleep stage. Therefore, people who drink alcohol still feel tired even after waking up after a long sleep.

5. Don’t eat oily food

Eating oily food will increase the workload of the intestines, stomach, liver, gallbladder, and pancreas, stimulate the non-functioning mesenteric plexus, and cause insomnia.

So what should you do at night?

1. Get enough sleep

According to a study conducted by the American Sleep Association, adults aged 18 to 64 should not sleep less than 6 hours a day, and sleeping 7-9 hours a day is the most appropriate. Sleeping more than 10 hours a day will only make one feel tired, which is harmful to health.

2. Don’t sit for too long

The negative effects of sitting for long periods of time include leg muscle atrophy, increased blood pressure, and a significant decrease in high-density cholesterol levels. A study by Columbia University, USA, found that people who sit for more than 90 minutes have twice the risk of death compared to others. After comprehensive statistical analysis, it was found that the group that sat for 12.5 hours a day and sat for more than 30 minutes at a time had the highest mortality rate. The best approach is to stand up and move around for a while after sitting for 30 minutes.

3. Actively care for mental health

According to data released by the World Health Organization (WHO) in 2017, more than 300 million people worldwide suffer from depression, and with the increasing pressure of society, the number of patients with depression continues to rise. If you don’t feel well, pay more attention to your lifestyle habits because insomnia and loss of appetite can easily develop into depression over time. When you frequently or have signs of depression, seek medical advice.

Frequently asked questions

Following these simple guidelines can greatly benefit your health and overall well-being. The ‘5 Dos’ include drinking water, reflecting on the day, preparing for the next day, getting enough sleep, and maintaining a comfortable bedroom environment. These practices can help with hydration, stress relief, productivity, and ensuring adequate rest. Meanwhile, the ‘3 Don’ts’ are eating late at night, using electronic devices close to bedtime, and engaging in intense exercise before sleeping. Avoiding these don’ts can improve your sleep quality, digestion, and overall health.

Drinking an appropriate amount of water before bed helps with hydration, which is essential for overall health. It aids in digestion, flushes out toxins, and ensures your body functions optimally during sleep. Water also helps boost your immune system and can improve your skin’s elasticity and complexion.

Reflecting on the day allows you to process your experiences, learn from them, and practice gratitude. It helps you identify areas for improvement and promotes a sense of self-awareness. Preparing for the next day, such as planning your schedule or laying out your clothes, reduces stress and saves time in the morning, giving you a more relaxed and productive start to your day.

Getting sufficient sleep is crucial for maintaining good physical and mental health. It boosts your immune system, improves mood and concentration, and reduces the risk of health issues like heart disease and diabetes. Adequate sleep also helps regulate hormones that control appetite, making it easier to maintain a healthy weight.

Late-night eating can disrupt your digestive system and affect the quality of your sleep. It can also lead to weight gain, as the body tends to store excess calories as fat during this time. It’s best to finish dinner a few hours before bedtime and opt for a light, healthy snack if you’re truly hungry later in the evening.

The blue light emitted by electronic devices like smartphones and laptops can disrupt your sleep patterns by suppressing melatonin production, a hormone that regulates sleep. Reducing screen time before bed and enabling blue light filters can help improve sleep quality and reduce eye strain.

Intense exercise close to bedtime can stimulate your body and increase your heart rate, body temperature, and alertness, making it difficult to fall asleep. It’s best to finish strenuous workouts a few hours before bed and opt for more relaxing activities to prepare your body and mind for sleep.
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