Sleep health tips: bedtime stretches and coffee timing

Greek health experts advise a brief bedtime stretching routine to promote more restful sleep. The routine consists of seven gentle stretches performed while lying down, each held for 20–60 seconds and lasting a total of five to ten minutes. The exercises target the neck, back, hips, thighs and ankles, helping relax the nervous system, reduce muscle tension and activate the parasympathetic response.

They also caution against late‑day caffeine consumption. Caffeine blocks adenosine, a neurotransmitter that encourages sleep, and its half‑life of roughly five to six hours means a cup drunk after 4 p.m. can interfere with nighttime rest. Specialists recommend finishing coffee at least six hours before the intended bedtime, typically before 2–3 p.m., though individual sensitivity varies.