Things you shouldn't do to keep you up at night: 1. Drinking caffeine

Do you have the habit of drinking coffee at night? Taking a break at the end of the day is important, but that cup may actually be affecting your sleep. In this article, we will discuss the effects of consuming caffeine before bed and recommended alternative drinks.

The effects of caffeine on sleep

When you think of caffeine, you probably think of it as something that increases concentration and alertness. It's found in coffee, black tea, green tea, etc., and drinking it during the day can help clear your head and make work or study more efficient.

However, this stimulating effect can be counterproductive at night when you want to relax. Caffeine keeps the brain awake for several hours after consumption, so drinking it late at night can make it harder to fall asleep or cause shallow sleep.

For example, if you find yourself unable to fall asleep even after getting into bed, it may be due to the caffeine you consumed after the evening. For those who are particularly sensitive, even consuming caffeine after 3pm can affect their sleep.

Recommended drinks before bed

When relaxing in the evening, it's important to choose a caffeine-free drink. Here are some recommended drinks to try before bed.

• Hot milk
  Warm milk contains a compound called tryptophan, which has a calming effect on the mind and helps you sleep better. It will warm your body and help you fall asleep comfortably.
• Hot cocoa
  Cocoa is also recommended. Not only does its sweet aroma relax your mood, but it also contains little caffeine, so it's safe to drink at night. Choosing cocoa with less sugar is even healthier.

Simple habits to improve your sleep quality

If you've recently been feeling tired even after sleeping, or if you're having trouble falling asleep, try cutting back on your caffeine intake after the evening. This alone may improve the quality of your sleep.

It's also effective to adopt a relaxing habit, such as drinking hot milk or hot cocoa before bed. Small changes can surprisingly help you get a good night's sleep.

The key to improving the quality of your sleep is not to do anything special, but to make small changes to your daily habits. Why not give it a try today?