Caffeine
Caffeine stimulates the brain and interferes with sleep. Coffee, tea, colas, chocolate, energy drinks and some medications contain caffeine.
Although moderate use of caffeine will not interfere with sleep, heavy use or use close to bedtime can disrupt sleep.
If you have trouble falling asleep or staying asleep, you should not drink more than 2 caffeinated beverages a day and never have any caffeinated substances after noon.
Nicotine
Nicotine is another stimulating drug that interferes with sleep.
Meals
Eating a full meal shortly before bedtime can interfere with your ability to fall asleep and stay asleep.
If you’re prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent restful sleep. Milk and other dairy products consumed with carbohydrates can promote sleep.
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