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Poor sleep does more than leave people tired the next day. It has also been linked to cognitive decline and a higher risk of dementia. Yet many people focus only on how long they sleep, while overlooking evening habits that can affect how well they rest.

Drinking caffeine too late

Caffeine can boost alertness, but consuming it late in the day may make it harder to fall asleep and can lead to lighter, more restless sleep.

Because caffeine can remain in the body for several hours, people who are sensitive to it may still feel its effects long after their last cup.

Experts cited by Verywell Mind recommend limiting coffee and other caffeinated drinks after about 5 p.m., or at least six to eight hours before bedtime.

Getting enough high-quality sleep gives the body time to recover and also supports processes in the brain that help clear waste accumulated during the day.

Drinking alcohol

Some people believe a glass of alcohol before bed helps them sleep, but its effect can be misleading. Alcohol may initially cause drowsiness, yet it can disrupt sleep later in the night, leading to more frequent awakenings and less deep sleep.

Deep sleep plays an important role in physical recovery, brain health and memory.

Eating a heavy meal or sweets before bed

Large meals, especially those high in fat, spice or rapidly absorbed carbohydrates, can also disturb sleep.

Eating too much close to bedtime may cause bloating, indigestion or acid reflux, making it harder to fall asleep or stay comfortable through the night.

If hunger strikes in the evening, a small, light snack is generally preferable to foods high in sugar or fat.

Using phones and other electronic devices

Scrolling through a phone before bed may seem harmless, but it can make it more difficult for the body and brain to wind down.

Blue light from phones, tablets and computer screens can suppress melatonin, a hormone that helps regulate sleepiness. At the same time, constant exposure to messages, videos and other stimulating content can keep the brain alert.

Experts recommend putting electronic devices away 30-60 minutes before bedtime and replacing screen time with quieter activities such as reading, listening to music or relaxation exercises.

Staying up late regularly

Frequently staying up late to work, watch movies or browse social media can disrupt the body’s natural sleep-wake cycle, even if people try to catch up on sleep later.

Going to bed and waking up at different times from day to day can interfere with the circadian rhythm and make consistent, restorative sleep harder to achieve.

According to Healthlinekeeping a regular bedtime and wake-up time is one of the basic principles of healthy sleep.

A stable routine helps regulate the body’s internal clock and can improve overall sleep quality.