Which of the following should be limited before bed to improve sleep quality?

• A. Limit sugar, caffeine, and heavy meals before bed
• B. Limit dairy products before bed
• C. Limit caffeinated beverages late at night
• D. Limit fluids before bed

Answer: (A)

Limiting certain substances and meals before bed can significantly improve sleep quality. Caffeine acts as a stimulant and can linger for hours, making it harder to fall asleep and to stay in deep sleep. Large or heavy meals close to bedtime can cause indigestion or reflux and raise metabolic activity, which can disrupt sleep onset and continuity. Sugar can lead to energy spikes and subsequent drops that disturb sleep cycles. The guidance to limit sugar, caffeine, and heavy meals before bed covers multiple common sleep disruptors at once, making it the most effective overall approach for better sleep.