Heavy meals before bed may make a person feel sleepy, but they can also cause frequent awakenings because of gastric distress.

New Mexico Highlands University

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Healthy sleep can be supported by keeping a consistent bedtime and wake time every day, avoiding stimulating activities and bright device light during the hour before bed, exercising daily, avoiding naps, keeping the bedroom cool between $$60$$ and $$67$$ degrees, avoiding alcohol, cigarettes, caffeine, and heavy meals before bed, and using the bed for sleep rather than studying, eating, or watching television. If sleep does not come easily, leaving the bed until tired again can help reinforce the bed as a cue for sleeping.

How to Get Healthy Sleep

Spielman, R. M., Jenkins, W. J., & Lovett, M. D. (2020, April 22). Psychology (2nd ed.). OpenStax. https://openstax.org/books/psychology-2e/pages/1-introduction

OpenStax Psychology (2nd ed.) Textbook

Alcohol may feel like it helps with sleep, but it disrupts REM sleep and can lead to frequent awakenings.

Effect of Alcohol on Sleep

Effect of Heavy Meals on Sleep

Based on the provided information, identify two specific behaviors in Alex's routine that are likely contributing to their poor sleep quality and explain why each behavior is detrimental.

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