According to a workplace survey conducted by AIA Vitality in Malaysia, Singapore, Hong Kong and Australia, Malaysia has the highest percentage of employees who slept less than seven hours a night – at 56 per cent. Malaysian employees are also found to be overworked, stressed, lead unhealthy lifestyles, and as a result, are at high risk of health problems and productivity loss.
So, what happens when you’re finally hankering down and in need of some good sleep?
The first thing you should do is, really, put your phone aside. Studies have shown that the blue light emitted by our smartphones, tablets and other screens signal to the brain that it’s not quite time for bed yet.
Read on to find out other things you really shouldn’t do before bed.
Another classic example is alcohol. While a few glasses of red wine could help you unwind, it doesn’t actually help you sleep better. Alcohol reduces the rapid eye movement sleep we commonly know as deep sleep so while you might sleep for eight hours, you’re not actually getting quality sleep.
2. Fried foods
Fried foods are a lot more difficult for your tummy to break down and can often leave you feeling more tired than you were originally.
3. Red meat
High-fat animal meat is difficult for the body to digest so make sure you’re chewing your food properly if you’re eating a heavy meat dinner.
4. Spicy foods
Overly spicy foods can sometimes cause indigestion and gas or even acid reflux so, it’s best to stay away from it at night.
A no-brainer here, tea often contains more caffeine than coffee.
6. Broccoli or cauliflower
Broccoli, cauliflower and other roughage type vegetables often contain tryptophan and while they’re great for producing serotonin that helps regulate sleep, eating too much just before bed time can affect your sleep cycle.
That’s because fibre often takes a longer time to digest (it’s also the reason why you’re kept fuller for longer).