Cleveland Clinic outlines daily habits for better sleep hygiene

Sleep quality depends not only on hours slept but also on habits practiced during the day and in the hours before bed, according to Cleveland Clinic specialists, who refer to these practices as "sleep hygiene." The clinic recommends avoiding caffeine late in the day, noting that the stimulant is found not only in coffee but also in tea, some soft drinks and chocolate. Nicotine is also listed among substances to avoid before sleep due to its stimulating effect. Heavy, fatty or sugary snacks should be avoided before bed, the clinic said, adding that spicy foods in particular can cause reflux and discomfort when lying down. Sleep medicine specialist Nancy Foldvary-Schaefer advises finishing meals at least three hours before bedtime and opting for a light snack such as a small portion of nuts or yogurt if hunger strikes at night. Regular physical activity can improve sleep, but intense workouts within one to two hours of bedtime may make it harder to fall asleep, the clinic noted. Morning or daytime hours are considered more suitable for exercise. If sleep problems persist despite these adjustments, the clinic recommends consulting a health professional.