07/29/2025
Sleep Hygiene Tip #4
Avoid caffeine after lunch. The effects of caffeine may last for several hours after ingestion. Caffeine is a stimulant and reaches its peak effect in the first hour but with a half-life elimination of 3-7 hours. Caffeine is a potent sleep inhibitor and it increases sleep latency, night waking, decreases total sleep time, decreases slow-wave sleep, and impares overall sleep quality.
Don't go to bed hungry or full. If your stomach is too empty, that can interfere with sleep, However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products, turkey, and tuna contain tryptophan, which acts as a natural sleep inducer. Dietary changes can also cause sleep problems, so make gradual changes if possible.
Avoid alcohol of any type within six hours of your bedtime. Alcohol creates the illusions of good sleep but the architecture of sleep is affected adversely. Sleep is fragmented with deep sleep initially and a recound of REM sleep later.
Do not smoke or ingest ni****ne within two hours of your bedtime.
Exercise regularly, but avoid strenuous exercise within six hours of your bedtime. Exercise promotes continuous sleep. However, rigorous exercise circulates endorphins into the body which may cause difficulty initiating sleep.
Ensure adequate exposure to natural light during the day. Light exposure helps maintain a healthy sleep-wake cycle.
Avoid sleeping pills, or use them cautiously. Always use sleep pills as prescribed by your physician.
