Not falling asleep easily or waking up tired every morning? Science explains which small bedtime habits quietly reshape deep, restorative sleep

Sleep quality is declining nationwide. Research links poor sleep to higher disease risk. Evening habits play a decisive role. Caffeine delays melatonin release. Sugar spikes disrupt blood glucose. Screens suppress circadian rhythm. Noise fragments REM sleep. Heat raises core temperature. Exercise too late overstimulates the brain. Small changes before bedtime deliver measurable, science-backed sleep gains.

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