The 5 habits that are ruining your sleep

New research by the u.s. Centre for Health (CDC) shows that even… those who sleep more than eight hours a day, they make important mistakes before they fall in bed, which do not allow their bodies to get all the benefits of sleep.
If you don’t want to “spoil” your sleep, it is good to forget the five following things:
1) Say “no” to alcohol
Can you drink a drink before you go to sleep to relax, but in fact alcohol destroys the quality of your sleep. According to a survey conducted in January 2015 at the University of Melbourne, the consumption of alcohol before bedtime, can make your eyes close, but it disrupts the sleep process.
2) Forget the iPad in bed
Studies have shown that reading before bed electronic devices that emit light, such as the iPad, has a significant impact on your health and yes, a negative, while gradually destroys and skills concentration. So, say “no” to the iPad on the bed and “yes” to a book.
3) don’t drink coffee late
You probably know that if you want to sleep early, then you don’t need to drink coffee too late. However, according to the experts, maybe you should say “no” to coffee, earlier than you believe. Research by the University of Colorado showed that if someone had a double espresso or three hours before going to sleep, then destroys the interior of the “clock”. Other surveys say that the consumption of coffee should be stopped six hours before bedtime.
4) Are you “stuck” in social media?
Can’t upload photos to Instagram from your bed, however, when you are ready to sleep, you don’t have to “tick” the social media. Scientists at the University of Pittsburgh, USA, discovered that people aged 19 to 32 years old who spend more time on social media, are twice as likely to have a disturbed sleep, compared to those who aren’t… addicted to the social profile.
5) do Not eat foods with high amounts of saturated fat and sugar
Even a piece of cheesecake late in the evening, it can have disastrous consequences for your sleep, experts warn. And yet, according to a survey by the American Academy of Sleep Medicine, the saturated fat and sugar disrupt your sleep, which is why scientists recommend eating foods rich in fiber, before you lie down.