How to sleep better at night?

Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep Caffeinated products decrease a person’s quality of sleep. As any coffee lover knows, caffeine is a stimulant that can keep you awake. So avoid caffeine that can be typically found in coffee, tea, chocolate, cola, and some pain relievers for four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products too close to bedtime. While short “power naps” have been proven beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal body clock, meaning you may struggle to sleep at night. In one study, participants actually ended up being sleepier during the day after taking daytime naps. Another study found that while napping for 30 minutes or less can enhance daytime brain function, longer naps could negatively affect health and sleep quality. However, some studies have shown that those who are used to taking regular daytime naps did not suffer from poor quality or disrupted sleep at night. If you take regular daytime naps and sleep well, then it’s likely not an issue. As always, it depends on the individual.

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