Experts have identified four common evening habits that, when abandoned, can help you finally forget about abrupt awakenings at 3 AM and regain healthy, deep sleep.
Poor sleep may be a consequence of common habits / © Pixabay
The recipe for ideal nighttime rest begins a few hours before you get into bed. However, four common mistakes disrupt our sleep and cause people to wake up in the middle of the night, leading to sleep deprivation and a constant feeling of fatigue.
This is reported by UNILAD.
Alcohol and Late Coffee
Many people enjoy unwinding after a stressful day with a glass of wine. However, expert Oliver Hobl from Supply Life warns that this leads to sleep fragmentation. While alcohol can indeed help you fall asleep faster, it degrades the quality of rest: sleep becomes superficial, less restorative, and the risk of nighttime awakenings increases due to dehydration.
Another enemy of deep sleep is caffeine consumed in the afternoon. It stays in the body much longer than commonly believed. Even a cup of coffee, energy drinks, or caffeinated sports drinks consumed after lunch can significantly ruin your night.
Late Dinners and Stress
Consuming large portions of food shortly before bed forces the body to actively digest it during the night, which significantly impairs sleep quality. Furthermore, late dinners increase the risk of acid reflux, bloating, and general discomfort, which will inevitably cause you to wake up.
However, stress remains the primary reason for restless nights. When a person is under chronic stress, their body remains in a state of high alert even during sleep. Hormones, particularly cortisol, interfere with the onset of deep sleep phases, making you more vulnerable to nighttime awakenings. While completely avoiding stress in modern life is impossible, Sleep Foundation specialists recommend using deep breathing and meditation techniques for relaxation before bed.
Recall that difficulties with falling asleep are often linked to stress or daily routines. However, doctors emphasize that daily nutrition also has a significant impact. In addition to well-known “sleepy” foods like cherries or turkey, there are several less obvious but effective options that help the body relax and more easily transition into the sleep phase.
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