Sleep deprivation harms health; experts recommend evening routines

Insufficient or poor‑quality sleep impairs cognitive performance, slows reaction times, lowers mood and weakens immunity, with effects comparable to alcohol impairment. Prolonged sleep loss can increase irritability, stress, appetite for unhealthy foods and susceptibility to illness.

Health advisers recommend establishing a calming evening routine: eat a light, balanced dinner 3 hours before bed, include magnesium‑rich foods (e.g., pumpkin seeds, legumes, whole grains) or supplements, limit caffeine intake to at least six hours before sleep, avoid screens and bright blue light, and create a quiet, dim bedroom environment to support melatonin production and natural rest.