If you want to improve your sleep quality, experts recommend breaking certain habits that can negatively affect it. These include drinking water, using your phone, eating, drinking alcohol, consuming caffeine, chatting, exercising, going out and watching TV too close to bedtime.
Firstly, stop drinking water 1-2 hours before bed to avoid nighttime urination that disrupts sleep. Using your phone at least an hour before bed is also recommended to prevent the blue light from affecting the body’s natural circadian cycle. Eating a large meal right before bed can reduce sleep quality, so it is advised to stop eating 3 hours before going to bed.
Alcohol consumption should be avoided 3-4 hours before bedtime to prevent it from affecting sleep quality and causing disruptions. Additionally, caffeine should be stopped 14 hours before bedtime to limit its negative effects on sleep. Having conversations or engaging in social media 1-2 hours before bed can also reduce the quality of sleep.
Vigorous exercise should be avoided at least an hour before bed to allow the body to relax and prepare for sleep. It is also important to limit outdoor activities at least two hours before bedtime to allow the body to recognize darkness and produce melatonin. Watching TV at least an hour before bed should also be avoided as it can keep you awake during the REM phase of sleep.
Listening to music or having sex in the evening can help relax the body and fall asleep more easily, which can improve overall well-being by improving sleep quality. By making these changes to your nighttime routine
