A good night's sleep begins long before you get to bed. After 6 p.m., some seemingly harmless habits may hinder rest and even cause you to wake up at dawn. A sleep specialist reveals five behaviors that should be avoided at the end of the day.
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23/09/2026
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Ubut a sleepy night is not always due to what happened after I fell asleep. Some habits that hinder rest begin hours earlier, highlights an article from Real Simple.
A sleep specialist highlighted habits after 6 pm that may have a negative impact on sleep.
1. Consume large amounts of caffeine
The first thing you can do to improve your sleep is cut the caffeine after 6:00, even if it doesn't seem necessary.
Most people underestimate the effects of caffeine on the body, however, a study found that drinking coffee up to six hours before going to bed reduced total sleep time by more than one hour.
“ The participants did not even realize that this had happened”, noted clinical psychologist Liz Ross.
That is, sleep can be harmed even if you do not feel agitated.
2. Eating heavy or spicy meals
Not everyone wants to have dinner before 6:00, but the later you have dinner, the more attention you have to pay to the size of the proportions.
“ A heavy or spicy meal near bedtime increases the chances of reflux when we lie down and requires our digestive system to work during the hours when the body is trying to cool and relax,” says Ross. “Instead, finish meals two to three hours before bedtime. If you are very hungry at night, make a little protein-rich snack.”.
3. Drinking alcohol
Many people consume alcohol before bedtime because it has a sedative effect and reduces the time needed to fall asleep.
“The problem is the second half of the night. As alcohol is metabolized, sleep becomes fragmented and lighter, REM sleep returns to normal and people wake up at 3 am agitated, with heat and thirst ", Ross notes.
“ In addition, alcohol relaxes the airways and worsens snoring and apnea ", complete.
If you don't want to cut the alcohol, the last drink should be at least three hours before you go to sleep.
4. Take a nap after dinner
It's tempting to take a nap on the couch after work, but it's best to resist temptation. “The 20-minute nap seems harmless, but it consumes the accumulated energy during the day,” the expert points out.
“If you are sleepy at 8:30, view it as a sign. Get up, turn on the light and consider anticipating bedtime, instead of sharing sleep between one period on the couch and another in bed.”.
5. Involved in stimulating tasks
6:00 p.m. may be a lot to stop all activities, but Ross recommends that you reschedule for another time any activity too stimulating.
“Researchers describe chronic insomnia as a hyperactivation disorder, and cognitive arousal before bedtime – the mind accelerated and fully awake – predicts difficulties in falling asleep more accurately than physical tension,” the expert explains.
Ideally book a period of 60 to 90 minutes before sleeping for quiet activities, such as reading, watching an episode of your favorite series or others.