I can tell you some good and bad habits that people may have before going to bed.
Good habits that can help you sleep better and wake up refreshed include:
Establishing a bedtime routine that involves winding down activities like reading, taking a bath, or meditating.
Avoiding caffeine, alcohol, and heavy meals at least a few hours before bedtime.
Creating a comfortable sleep environment with a cool, dark, and quiet room.
Practicing relaxation techniques like deep breathing, progressive muscle relaxation, or yoga.
Limiting screen time before bed and avoiding stimulating activities like work or exercise.
On the other hand, some bad habits that can interfere with your sleep and affect your health include:
Consuming stimulating substances like caffeine, nicotine, or alcohol before bedtime.
Eating heavy or spicy meals that can cause indigestion or acid reflux.
Using electronic devices like smartphones, tablets, or laptops in bed, which emit blue light and can disrupt your circadian rhythm.
Engaging in stressful or emotionally charged activities like watching the news, working, or arguing.
Staying up late and irregular sleep patterns can make it difficult to fall asleep and wake up feeling rested.
By cultivating healthy bedtime habits and avoiding harmful ones, you can improve the quality and duration of your sleep, which can have positive effects on your physical and mental well-being