Screen Time: – Avoid using electronic devices such as smartphones, tablets, and laptops before bedtime. The blue light emitted by screens can disrupt the body's natural sleep-wake cycle and inhibit the production of melatonin, a hormone that regulates sleep.
Caffeine Intake: – Limit consumption of caffeinated beverages such as coffee, tea, and energy drinks in the evening. Caffeine is a stimulant that can interfere with the ability to fall asleep and reduce overall sleep quality.
Heavy Meals: – Avoid consuming heavy or spicy meals close to bedtime. Eating large meals before sleep can lead to discomfort, indigestion, and disrupted sleep. Opt for lighter, easily digestible snacks if needed.
Strenuous Exercise: – While regular exercise is beneficial for sleep quality, vigorous physical activity should be avoided right before bedtime. Exercise stimulates the body and increases alertness, making it difficult to unwind and fall asleep quickly.
Stressful Activities: – Engaging in stressful or mentally stimulating activities before bed, such as studying, working on assignments, or engaging in intense discussions, can increase arousal and make it challenging to relax and prepare for sleep.
Irregular Sleep Schedule: – Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Irregular sleep patterns can disrupt the body's internal clock and lead to sleep difficulties.
Excessive Fluid Intake: – Minimize fluid intake, particularly alcohol and caffeinated beverages, in the hours leading up to bedtime. While alcohol may initially induce drowsiness, it can disrupt the later stages of sleep and result in fragmented and less restorative rest.