Things to avoid every night to sleep well

Not only does poor sleep make you tired, it’s also linked to cognitive decline and an increased risk of dementia. However, many people only pay attention to sleep duration and ignore evening habits that can affect sleep quality.

Drinking coffee or caffeinated drinks too late

Caffeine helps increase alertness, but if taken late in the day, this stimulant can make it difficult for some people to fall asleep or stay asleep. Caffeine can stay in the body for many hours after drinking. If used in the afternoon or evening, some people may have difficulty falling asleep, sleep less, or sleep less deeply.

Experts on the page Verywell Mind It is recommended to limit coffee or caffeinated drinks after about 5 p.m. or at least 6-8 hours before going to bed, especially for people sensitive to caffeine. Getting enough and quality sleep not only helps the body recover but also creates conditions for the brain to carry out “cleaning” processes, eliminating some waste accumulated during the day.

Drink alcohol

Many people think that a glass of wine before bed will help them fall asleep easier. However, experts say alcohol can only make you sleepy at first but reduces sleep quality later.

Alcohol can disrupt sleep, increase the number of nighttime awakenings and reduce deep sleep time – an important stage for the brain’s recovery process. Maintaining adequate deep sleep every night is considered one of the factors that supports brain health and memory ability.

Overeating or eating too many sweets close to bedtime

Dinners that are too fatty, spicy, or foods with a high glycemic index can also affect sleep. Eating too much right before bed increases the risk of bloating, indigestion or acid reflux, making it difficult for many people to fall asleep or sleep well. If you feel hungry in the evening, you should choose a light meal with a moderate portion instead of foods high in sugar or fat.

Use phones and electronic devices before bed

The habit of checking your phone before going to bed may seem harmless, but it can reduce sleep quality. Blue light emitted from phone, tablet or computer screens can inhibit the secretion of melatonin – the hormone that helps the body feel sleepy. In addition, continuously receiving information or stimulating content also makes it difficult for the brain to relax to prepare for sleep.

Experts recommend stopping using electronic devices about 30-60 minutes before going to bed. Instead, you can read a book, listen to soft music or do relaxation exercises.

Frequently staying up late

Many people have the habit of watching movies, working or surfing social networks until late because they think they can sleep in the next day. However, regularly going to bed at different times can disrupt the body’s circadian rhythm.

Theo Healthline, maintaining a consistent bedtime and wake-up time every day is one of the important principles of sleep hygiene. This habit helps the biological clock operate stably, thereby improving sleep quality.