News

If you’re not sleeping well, the problem may not start at bedtime. Many of the habits that leave you feeling tired and unrested the next morning actually begin much earlier in the evening. What you eat and drink, as well as how you spend your time after work, can affect the quality of your sleep that night. In other words, getting a good night’s sleep starts with how you spend your evening.

Here are five things to avoid after 6 p.m., along with simple tips that can help you fall asleep more comfortably and get better-quality rest.

1. Avoid Caffeine

If you want to sleep well, it’s best to avoid caffeine after 6 p.m. Even if you feel that drinking coffee doesn’t affect your ability to fall asleep, caffeine can still reduce your total sleep time without you realizing it.

A 2013 study by researchers at Henry Ford Hospital and Wayne State University, published in the Journal of Clinical Sleep Medicine, found that when 12 healthy adults consumed 400 milligrams of caffeine—the amount found in roughly two to three cups of coffee—six hours before bedtime, their objectively measured total sleep time decreased by more than an hour. Yet the participants did not realize that their sleep had been disrupted.

Clinical psychologist Dr. Liz Ross explained to Real Simple, “People tend to rely on how they feel and conclude that caffeine doesn’t affect them.”

Rather than relying on how you feel after drinking caffeine, it may be better to set a personal cutoff time and stop consuming caffeine at least six hours before bedtime.

2. Avoid Overeating and Spicy Foods

If dinner is going to be late, pay extra attention to what and how much you eat. Eating a large meal or spicy foods late at night can keep your digestive system working when your body should be winding down for sleep.

Dr. Ross explained that eating too much or having spicy foods right before bed can increase the likelihood of acid reflux when you lie down. It can also keep your digestive system active at a time when your body should be lowering its temperature and preparing for rest.

Ideally, finish a full meal two to three hours before bedtime. If you go to bed at 9 p.m., for example, it’s best to finish dinner around 6 p.m. If you feel hungry later in the evening, opt for a small snack that contains some protein rather than having another full meal.

3. Avoid Alcohol Before Bed

On nights when sleep doesn’t come easily, many people turn to a drink. Alcohol can have a sedative effect, making it easier to fall asleep. But falling asleep quickly doesn’t necessarily mean you’ll sleep well.

Dr. Ross noted that as alcohol wears off during the second half of the night, sleep can become lighter and more fragmented. REM sleep may also increase as a rebound effect, potentially causing you to wake up around 3 a.m. feeling wide awake, overheated, or thirsty.

Alcohol can also relax the muscles in the airway, which may worsen snoring and sleep apnea.

Of course, avoiding alcohol altogether is the best option for sleep. But if giving it up completely is difficult, simply reducing the amount and drinking earlier in the evening may still help improve sleep quality. If you drink, do so in moderation and finish at least three hours before bedtime. This gives your body more time to metabolize the alcohol before the period when you would normally enter your deepest sleep.

For example, if you go to bed at 9 p.m., try to finish drinking by around 6 p.m.

However, if you’ve been using alcohol as a way to fall asleep, that habit itself may need to be addressed. Regularly relying on alcohol to sleep can increase the risk of developing dependence over time.

4. Avoid Early-Evening Naps

After getting home from work, it can be tempting to sink into the couch and doze off. But even a short evening nap can make it harder to sleep at night, so it’s better to resist the urge if possible.

Dr. Ross explained that even a 20-minute nap can reduce the sleep pressure that has built up throughout the day. Once that sleep pressure is reduced, it may not build back up enough by bedtime, making it harder to fall asleep at night.

If you find yourself getting extremely sleepy around 8:30 p.m., take it as a signal that your body may be ready for sleep—but avoid immediately falling asleep on the couch or in bed. Instead, turn on the lights and stay awake until bedtime. If necessary, consider moving your regular bedtime earlier rather than taking an evening nap.

5. Avoid Stimulating Activities Before Bed

It’s not realistic to stop everything at 6 p.m. However, it’s a good idea to postpone stressful activities, emotionally stimulating situations, or anything that tends to keep you intensely focused.

Researchers studying insomnia often describe chronic insomnia as a state of “hyperarousal,” in which the brain remains overly alert. In particular, a racing mind and a constant stream of thoughts before bed can be a major contributor to difficulty falling asleep.

Dr. Ross explained that you can’t simply go from being fully alert to falling asleep just because you decide it’s time. The brain doesn’t work like an on-off switch; it works more like a dimmer switch, gradually lowering the level of alertness.

For this reason, try to avoid work and stimulating content during the 60 to 90 minutes before bedtime and focus instead on relaxing activities. Reading a familiar book or rewatching a show you’ve already seen—something that doesn’t require intense concentration—can help your brain gradually transition into sleep mode.

Source: 하이닥 (https://news.hidoc.co.kr/news/articleView.html?idxno=68075)