Waking up tired in the morning: 4 habits to avoid before bed

Sleep is the foundation of health, helping the body regenerate energy, restore tissues and stabilize emotions. In fact, many people, despite getting 7-8 hours of sleep each night, still feel tired and lethargic when they wake up.

One of the common causes lies in the habits before bedtime. These habits easily disrupt the sleep cycle, making it difficult to reach the deep sleep stage, which is the time when the body is truly restored, according to the health website Verywell Health (USA).

Some habits that easily make the body feel tired in the morning

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To limit morning fatigue, people should avoid the following habits:

How does the habit of eating dinner too late or too much affect your health?

Dinner that is high in fat, spicy, or eaten close to bedtime makes the stomach work harder, causing indigestion, acid reflux, and sleep disturbances.

Therefore, people who eat too close to bedtime often have restless sleep and wake up easily in the middle of the night. The best way is to eat dinner at least 2-3 hours before going to bed, prioritizing easily digestible foods such as vegetables, fish or steamed or boiled dishes.

Drinking alcohol or beer before going to bed

Although alcohol may help you fall asleep in the early stages, it disrupts sleep structure, especially reducing the amount and quality of REM sleep. This is an important stage for cognitive and mental recovery. As a result, waking up in the morning often comes with a feeling of fatigue, dry mouth and headache.

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Drink caffeine in the evening

Caffeine is a central nervous system stimulant that can stay in the bloodstream for up to six hours after consumption. A study published in the Journal of Clinical Sleep Medicine found that drinking coffee in the evening, even six hours before bedtime, can significantly reduce sleep duration.

People who are sensitive to caffeine often have trouble sleeping, have light sleep, and have difficulty waking up the next morning. Therefore, you should limit your intake of coffee, strong tea, or energy drinks after 3-4 pm.

Exercise a lot close to bedtime

Regular exercise helps improve sleep. However, high-intensity exercise too close to bedtime can have the opposite effect.

The reason is that vigorous exercise increases heart rate, body temperature and adrenaline hormone secretion, thereby causing difficulty sleeping. Instead, experts recommend exercising at least 2-3 hours before bed or choosing light exercises such as yoga and stretching, according to Verywell Health.

Source: https://thanhnien.vn/sang-day-nguoi-met-moi-4-thoi-quen-can-tranh-truoc-khi-ngu-185250927184135787.htm