外国医生不建议睡前刷牙？

小编提醒：文章里说建议在困之前就完成洗漱，否则卫生间的灯光会唤醒人。请仔细阅读哦。

当谈到睡前(也就是睡前一小时内)不应该做的事情时，有一些显而易见的:不要喝太多(尤其是酒精、能量饮料或咖啡因)，不要吃太多的饭或含糖的零食。然而，也有一些不太明显的夜间例行错误——包括我们大多数人在睡觉前都会犯的一些错误。

最近，我们采访了床垫在线的睡眠专家詹姆斯·威尔逊，以及《汤姆指南》的睡眠编辑和认证睡眠科学教练克莱尔·戴维斯，详细分析了大多数人在睡前做的一件常见的事情，这件事情可能会影响你在晚上快速轻松入睡的能力。

睡前刷牙这是我们大多数人晚上例行公事的一部分。然而，虽然刷牙、洗脸和换睡衣是我们晚上都应该做的事情，但最好早点做，而不是在你想上床睡觉之前直接做。

在我们的快速入睡指南中，睡眠专家詹姆斯·威尔逊解释说，夜间习惯应该是放松和睡眠的。上床前刷牙洗脸——尤其是如果你打开浴室的暗灯——实际上会把你吵醒，所以一旦你躺在床上，你就需要更长的时间才能入睡。

威尔逊解释说:“在你开始放松晚上之前，确保你做了你通常在睡觉前做的一切，比如穿上睡衣和刷牙。”“这样，当你感到困的时候，你可以直接跳到床上，而不是做任何可能会把你吵醒的事情。”

When it comes to the things you shouldn’t be doing right before going to bed (so within the hour before going to sleep), there are a few obvious ones: don’t drink too much (especially alcohol, energy drinks or caffeine), and don’t eat heavy meals or sugar-laden snacks. However, there are some nighttime routine mistakes that are less obvious — including something that most of us do right before bed.

We recently spoke to both James Wilson, a sleep expert for MattressOnline, and Tom’s Guide’s Sleep Editor and Certified Sleep Science Coach Claire Davies to break down the three common things most people do right before bedtime that could be having a impact on your ability to fall asleep quickly and easily at night.

Brushing your teeth right before bed

This is something most of us do as part of our nighttime routine. However, while brushing your teeth — along with washing your face and changing into your pyjamas— is something we should all be doing in the evening, it’s best done earlier and not directly before you want to get into bed and fall asleep.

In our guide to falling asleep faster, sleep expert James Wilson explained that nighttime routines should be relaxing and sleep-inducing. Brushing your teeth and washing your face right before you get into bed – especially if you turn on your stark bathroom light – will actually wake you up, so it will take you longer to fall asleep once you’re in bed.

“Before you start relaxing for the evening, make sure you have done everything you usually do before bed, like getting into your PJs and brushing your teeth,” Wilson explains. “That way, you can jump straight into bed when you feel sleepy, rather than doing anything that may wake you up.”