Your late afternoon coffee habit might help you push through a day of meetings and deadlines, but odds are, you'll be paying the price for it later.
Exercising after dark, for example,"can sabotage your sleep," Rosen says. That's because cardiovascular exercise increases the core body temperature for one to two hours even after a workout, interrupting the body's natural process of"cooling off," which helps us fall asleep, she explains. Rosen suggests avoiding exercise within three hours of your bedtime.
Working late can also cut into your bedtime routine — those habits, whether it's a hot shower or reading, are important as they signal to your brain that it's time for bed and help you fall asleep faster, Rosen points out. It can be challenging to stick to the same bedtime and wake-up time with an unpredictable work schedule, but the more consistent you are,"the more you're enhancing your sleep quality," Salas says.
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