Which lifestyle change can notably improve sleep quality?

Regular exercise is widely recognized as a significant factor in enhancing sleep quality. Engaging in physical activity on a consistent basis helps to regulate the sleep-wake cycle, promotes deeper sleep stages, and reduces the time it takes to fall asleep. Exercise increases the amount of slow-wave sleep, which is critical for physical recovery and overall well-being.

Additionally, regular physical activity can alleviate symptoms of insomnia and encourage a better balance of sleep hormones, such as melatonin. By expending energy during the day, the body becomes more inclined to rest adequately at night, thereby improving the overall quality of sleep.

In contrast, staying up late on weekends disrupts the body's natural circadian rhythm, which can lead to poorer sleep quality. Avoiding hydration before bedtime may help reduce nighttime awakenings due to the need to urinate, but it does not actively promote sleep quality in the same manner as exercise. Lastly, consuming caffeine in the afternoon can lead to increased alertness and difficulty falling asleep, negatively impacting sleep quality. Thus, regular exercise stands out as the most beneficial lifestyle change for improving sleep quality.