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Avoid caffeine and sugar before bedtime from "summary" of Sleep Smarter by Shawn Stevenson
Steer clear of caffeine and sugar before hitting the hay. These substances can wreak havoc on your sleep quality, making it harder for you to drift off and stay asleep throughout the night. That late-afternoon coffee or sugary treat may seem harmless at the time, but it can disrupt your body's natural sleep-wake cycle, known as the circadian rhythm. Caffeine, a stimulant found in coffee, tea, and many soft drinks, can stay in your system for hours, keeping you alert when your body should be winding down for rest. Sugar, on the other hand, can cause blood sugar spikes and crashes that can lead to wakefulness and restlessness during the night. By avoiding these substances before bedtime, you're giving your body a better chance to ease into a state of relaxation and prepare for a restful night's sleep. Instead of reaching for that late-night cup of joe or sugary snack, opt for calming herbal teas or a small, healthy bedtime snack. Chamomile tea, for example, has been used for centuries as a natural sleep aid, helping to promote relaxation and reduce anxiety. A light snack containing complex carbohydrates and protein, such as a small portion of nuts or a slice of whole-grain toast with nut butter, can help stabilize blood sugar levels and keep hunger at bay without interfering with your sleep. By making simple adjustments to your evening routine and being mindful of what you consume before bedtime, you can set the stage for a more restful and rejuvenating night's sleep. So, skip the caffeine and sugar, and give your body the opportunity to unwind and recharge for the day ahead. Your sleep quality will thank you for it.
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