Poor sleep not only causes physical fatigue but also links to cognitive decline and an increased risk of dementia. Many people focus solely on sleep duration, overlooking evening habits that impact sleep quality.

Drinking coffee or caffeinated beverages too late

Caffeine enhances alertness, but consumed late in the day, this stimulant can make it difficult for some people to fall asleep or achieve deep sleep. Caffeine can remain in the body for hours after consumption. If consumed in the afternoon or evening, some individuals may struggle to initiate sleep, sleep less, or experience shallow sleep.

Experts on Verywell Mind recommend limiting coffee or caffeinated beverages after approximately 5 p.m., or at least 6-8 hours before bedtime, especially for those sensitive to caffeine. Sufficient and quality sleep not only helps the body recover but also allows the brain to perform "cleanup" processes, removing waste products accumulated during the day.

Caffeine enhances alertness but can make it difficult for some people to sleep if consumed late in the day. Bao Bao.

Caffeine enhances alertness but can make it difficult for some people to sleep if consumed late in the day. Bao Bao.

Consuming alcohol

Many people believe a glass of wine before bed aids sleep. However, experts state that alcohol may initially induce drowsiness but ultimately reduces sleep quality.

Alcohol can fragment sleep, increasing nighttime awakenings and reducing deep sleep – a critical stage for brain recovery. Maintaining adequate deep sleep each night is considered a key factor supporting brain health and memory function.

Eating too much or consuming many sweets close to bedtime

A dinner high in fat, spicy foods, or items 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 to fall asleep or sleep soundly. If you feel hungry in the evening, opt for a moderate snack instead of sugary or fatty items.

Using phones and electronic devices before bed

The seemingly harmless habit of scrolling on your phone before bed can diminish 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. Additionally, constant exposure to stimulating information or content makes it difficult for the brain to relax and prepare for sleep.

Experts recommend discontinuing electronic device use approximately 30-60 minutes before going to bed. Instead, you can read a book, listen to soft music, or perform relaxation exercises.

Regularly staying up late

Many people make a habit of watching movies, working, or browsing social media late into the night, believing they can catch up on sleep the next day. However, regularly going to bed at different times can disrupt the body's circadian rhythm.

According to Healthline, maintaining a consistent bedtime and wake-up time daily is a key principle of sleep hygiene. This habit helps stabilize the biological clock, thereby improving sleep quality.

Bao Bao (Compiled)