Here is a concise summary of the text, highlighting the **14 Bedtime Habits to Avoid for Better Sleep**:
* **1.** Drinking water within 1 hour of bedtime (leads to nighttime awakenings)
* **2.** Using bright alarm clocks (disrupts sleep with excessive light)
* **3.** Eating heavily before sleep (causes nightmares, digestive issues, and weight gain)
* **4.** Exercising within 4 hours of bedtime (negatively affects sleep)
* **5.** Playing with gadgets before bed (overstimulates brain, emits sleep-disrupting blue light)
* **6.** Napping for more than 30 minutes in the afternoon (messes up nighttime sleep)
* **7.** Sleeping on an uncomfortable mattress (leads to poor sleep, back/neck pain)
* **8.** Relying on sleep aids (leads to tolerance, worsens sleep quality)
* **9.** Reading exciting books before bed (overstimulates the mind)
* **10.** Not having a consistent sleep routine (confuses internal clock, leads to sleep disorders)
* **11.** Sleeping in the wrong position (causes back/neck pain, poor sleep)
* **12.** Thinking about work before bed (increases anxiety, worsens sleep quality)
* **13.** Getting cold at night (disrupts sleep; solution: wear warm socks or use heating)
* **14.** Drinking coffee after 7:00 p.m. (stimulates energy, reduces sleep quality)
Here are the key facts extracted from the text, numbered and in short sentences, excluding opinions:
**Sleep-Related Facts**
1. Drinking water 1 hour before bedtime can lead to nighttime awakenings for bathroom trips.
2. Bright alarm clocks can harm sleep; loud alarms are recommended instead.
3. Eating heavy food for dinner can disrupt digestion and lead to weight gain, stomach problems, and vivid nightmares.
4. Eating anything 2-3 hours before bedtime can struggle with digestion; if needed, opt for fruit.
5. Exercising at least 4 hours before bedtime is recommended to avoid sleep disruption.
6. Screen time before bed can overstimulate the brain and suppress melatonin production.
7. Napping for more than 30 minutes can mess up nighttime sleep; 10-minute naps are recommended if necessary.
8. Uncomfortable mattresses can lead to poor sleep, irritation, and back/neck pains.
9. Over-the-counter sleep aids can lead to tolerance, daytime tiredness, and poor sleep quality.
10. Reading as a bedtime habit can excite the mind, making it hard to sleep.
11. Not having a consistent sleep routine can confuse the internal clock and lead to sleep disorders.
12. Sleeping on one's stomach can be taxing on the neck and back, leading to poor sleep.
13. Thinking about work-related problems before bed can cause anxiety, affecting sleep quality.
14. Cold feet at night can disrupt sleep; wearing warm socks or using heating alternatives can help.
15. Drinking coffee after 7:00 p.m. can keep one energized, disrupting deep and restful sleep.
**General Health Facts**
16. Sleep helps restore energy, boosts the immune system, fights off depression, and decreases the risk of stroke and heart disease.
17. Lack of proper sleep leads to daytime sleepiness, inability to concentrate, irritation, stress, and high blood pressure.