Quality sleep is the key to health, good mood, and productivity. However, many people have trouble falling asleep, waking up frequently, or feeling tired even after a long rest. Most often, the reason lies in habits that seem harmless, but in fact negatively affect sleep.
URA-Inform reports this.
1. Using gadgets before bed
Smartphones, tablets and TVs emit blue light, which suppresses the production of melatonin, a hormone responsible for falling asleep. The longer a person looks at a screen before going to bed, the more difficult it is for their body to prepare for rest. It is better to stop using gadgets at least 30-60 minutes before bed, replacing them with reading a book, meditation or relaxing music.
2. Irregular sleep patterns
One of the most common mistakes is going to bed and waking up at different times. This disrupts internal biorhythms, making it harder for the body to enter deep sleep phases. The ideal option is to fall asleep and wake up at the same time, even on weekends, to maintain a stable sleep cycle.
3. Consuming caffeine and heavy foods before bed
Coffee, strong tea and energy drinks stimulate the nervous system and can prevent you from falling asleep, especially if you drink them in the evening. Heavy, fatty foods that put a strain on your stomach and can cause discomfort at night also interfere with quality sleep. It is better to have a light dinner 2-3 hours before bedtime, and if you want to drink something, choose herbal tea or warm milk.
Sleep plays a vital role in overall well-being, so it is important to eliminate bad habits and create comfortable conditions for rest. Following a routine, giving up gadgets before bed, and eating right will help improve the quality of sleep and increase energy levels throughout the day.
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