1. Drinking Coffee Immediately After Waking Up

While many rely on coffee to jumpstart their day, consuming it right after waking may lead to afternoon fatigue. Love explains that caffeine blocks adenosine, a compound that promotes wakefulness. Drinking coffee too soon can disrupt this natural process, causing energy crashes later. He recommends waiting 90 to 120 minutes after waking before consuming caffeine to allow the body to wake up naturally, suggesting activities like light exercise or a cold shower to boost alertness in the interim.

2. Checking Your Phone During Nighttime Awakenings

It's common to glance at a phone when waking up at night, but this habit can interfere with sleep quality. The bright light from screens can disrupt melatonin production, making it harder to fall back asleep. Additionally, checking the time can induce stress about the remaining sleep duration. Love advises avoiding screen exposure during nighttime awakenings to maintain restful sleep, which is crucial for memory consolidation.

3. Skipping Breakfast

Forgoing breakfast can negatively impact cognitive function. The brain requires glucose for optimal performance, and skipping the first meal can lead to decreased concentration and memory issues. Love emphasizes the importance of a nutritious breakfast to fuel the brain and support memory retention throughout the day. 

By being mindful of these habits, individuals can take proactive steps to enhance memory and overall brain health.