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According to statistics, about 27% of people experience constant difficulties falling asleep, the rest have them from time to time. But sometimes the causes of poor sleep are not related to poor health at all. Some evening rituals, to which we are so accustomed that we do not consider them to be something special, actually provoke poor quality sleep and even insomnia.
We have compiled a list of things to stop doing at night if you want to fall asleep quickly and sleep soundly at night.
1. To smoke
Like caffeine, nicotine has a stimulating effect on the body. It causes an acceleration of the heart rate, increases blood pressure and stimulates the brain. All these processes do not contribute to falling asleep. And even if you do fall asleep, the sleep will be worse than it would have been if you hadn't smoked. In general, there are more people who suffer from insomnia among smokers. Even if you do not plan to give up this habit, at least do not smoke 1,5-2 hours before bedtime. This will make the sleep stronger and healthier.
2. Do sports
In general, sport is very useful for sleep: it prolongs its slow phase, relieves stress and helps to fall asleep quickly. However, all this works if you finish training 3-4, preferably 6 hours before bedtime. If you came from a run or returned from the gym and immediately jumped into bed, an excited body is unlikely to fall asleep quickly. Especially if after training you took a hot shower, which also stimulates the nervous system.
3. Drink water
A moderate amount of liquid before going to bed will not harm the body, but on the contrary. But if you drink too much water, you will wake up in the middle of the night, have bags under your eyes and swelling in the morning. This does not mean that you will have to completely give up liquid: you just need to determine the amount that is suitable for you, which does not cause such problems. This can only be done by trial method. However, doctors say that 1,5 glasses of water can be considered the optimal evening volume, which is suitable for almost everyone.
4. Sleep
Naps, like exercise, are quite beneficial if done at the right time. To sleep well at night, you need to nap during the day, from 13:00 to 16:00. If you do it in the evening, after work, you can break the usual routine of the day. So, it will be difficult for you to fall asleep at night. However, a daytime nap can disrupt a night's sleep. For it to be beneficial, you need to sleep at the same time, and not more than 1,5 hours apart. And people who suffer from insomnia, it is better to give up this habit altogether.
5. Be creative 
It is believed that creativity is a kind of relaxation, but this is not entirely true. If you draw, write text or compose music, your brain is actively working. Therefore, doing this until late, you will most likely NOT close your eyes until almost morning.
Creative activity, like any other, requires effort. And it takes time for the brain to go into rest mode. That is why, an hour before bedtime, it is better to switch to an activity that requires a lot of mental activity, such as reading, summing up the day or meditating.
6. Use electronic devices
It is advisable to turn off the laptop, tablet and phone at night: the light emitted by these devices is harmful to sleep. It is also not recommended to read on the phone late at night - for this, it is better to take an ordinary paper book or a special electronic device: it will be more useful for the eyes and future sleep.
It is also not recommended to work late at night, otherwise you risk lying in bed for another hour or two, thinking about urgent matters. Instead, it is better to clear your head, write all the tasks on paper and make an action plan for tomorrow.
7. Drink some pills
Without fear of possible deterioration of sleep, you can drink only one type of tablets - sleeping pills. It is better to treat all others with caution and, if possible, postpone their reception to the first half of the day. Some antidepressants, for example, have a hypnotic effect, while others, on the contrary, only excite the nervous system. All painkillers also do not contribute to falling asleep.
If you have to take some pills regularly, you should ask your doctor about the optimal time for this. And also read about the side effects: many of them can cause sleep disorders.
8. Worry
Violent emotions do not contribute to good sleep. If you like to watch late-night crime dramas or argue with someone on the Internet, don't be surprised if you can't sleep. Even more innocent things, such as a scary or too sad book, can cause worsening of sleep. Positive emotions in this regard are also not very good: after an exciting conversation with a friend or watching an important match, you will still be excited for about an hour.
You need to calm down before going to bed. Therefore, try to finish everything that causes you strong emotions, at least an hour before going to bed.
9. Take a hot shower
Many are sure that after a hot bath they will want to sleep. However, doctors have already proven that we are prone to sleep due to a temperature drop, and the greater it is, the more we want to sleep. Therefore, if you are excited, a cold or at least a warm, but not hot, shower will help you calm down.
High water temperature causes not only problems with sleep, but also reduces skin tone, as it stimulates blood flow to its upper layers. And a long (more than 10 minutes) hot shower washes off the natural fat layer from the skin, which makes it more vulnerable and prone to acne.
10. Sleep with pets
Many owners are happy to let their pets into their own bed. And very in vain. Firstly, the sleep of animals is not the same as that of humans. The deep phase of sleep in animals is shorter than in humans. A cat or dog will change its position several times during the night, which will definitely wake up the owner at least once.
Secondly, animal dander and fur can make a person feel uncomfortable and make sleep more restless, even if you are not allergic to animals.
