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Avoiding caffeine and electronic devices before bed improves sleep quality from "summary" of Why We Sleep by Matthew Walker
To improve the quality of your sleep, it is crucial to avoid consuming caffeine and engaging with electronic devices before going to bed. Caffeine is a stimulant that can disrupt the natural sleep-wake cycle of the body and make it difficult to fall asleep. It blocks the sleep-promoting chemical adenosine, which leads to wakefulness and alertness when you should be winding down for the night. Furthermore, the blue light emitted by electronic devices such as smartphones, tablets, and computers can interfere with the production of the sleep hormone melatonin. Melatonin is essential for regulating the sleep-wake cycle and promoting restful sleep. When exposed to blue light from screens before bedtime, the brain is tricked into thinking it is still daytime, making it harder to fall asleep and negatively impacting the quality of sleep. By avoiding caffeine and electronic devices before bed, you allow your body to naturally wind down and prepare for sleep. This helps promote the production of melatonin and signals to your brain that it is time to rest. Establishing a bedtime routine that excludes these sleep disruptors can greatly improve the quality of your sleep and ensure you wake up feeling refreshed and rejuvenated.- Taking a warm bath, or practicing mindfulness can further enhance your ability to unwind and prepare for a restful night's sleep. By prioritizing good sleep hygiene practices and creating a calm and conducive sleep environment, you can optimize your sleep quality and overall well-being.
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