Avoiding stimulating foods and drinks before bed is essential if you’re working on optimizing your sleep. Here are some of the top food and drink habits for better sleep:
- Set a caffeine curfew: If you’re sensitive to caffeine, stop consuming it well before your ideal bedtime. Every person metabolizes caffeine differently. But those who are sensitive to the stimulant may need more than 10 hours to fully eliminate it from their system. สมัครสมาชิก UFABET
- Minimize alcohol: Alcohol is infamous for disrupting. While drinking usually helps you fall asleep quicker, it tends to result in less restful sleep and more frequent wakings. Try to stop drinking alcohol at least three hours before bed so you have time to rehydrate first.
- Skip sugary foods and drinks before bed: Consuming sugary foods and drinks at night can heighten the risk of insomnia. If you’re craving something sweet. Try to emphasize naturally sweet foods like fruit to avoid surging your blood sugar—and your energy levels—at bedtime.
Other Lifestyle Strategies for Improved Sleep
Nighttime rituals can make all the difference if you’re struggling to get sufficient sleep. Start with these lifestyle strategies for better sleep:
- Keep your bedroom cool: Cooler temps promote deeper sleep. Try to keep your bedroom around 65 degrees Fahrenheit for the best rest.
- Stick to a sleep schedule: Keeping a consistent schedule is one of the best choices you can make to regulate . Try to go to bed and wake up around the same time daily, including on the weekends.
- Dim the lights: Exposure to bright light in the evening can dull and delay the body’s production of melatonin. Try dimming the lights in your home a few hours before bed to help support your body’s circadian rhythm.