Stimulants & Sleep

Caffeine
Caffeine stimulates the brain and interferes with sleep. Coffee, tea, colas, cocoa, chocolate, and prescription and nonprescription drugs that contain caffeine should not be taken within three to four hours of bedtime.

Although moderate day-time use of caffeine usually does not interfere with sleep at night, heavy or regular use during the day can lead to withdrawal symptoms and to sleep problems at night.

Nicotine
Nicotine is another stimulating drug that interferes with sleep, and nicotine withdrawal can also disrupt sleep throughout the night.

Cigarettes and some drugs contain substantial quantities of nicotine. Smokers, who break the habit, once they overcome the withdrawal effects of the drug, can expect to fall asleep faster and wake up less during the night.

Alcohol
One of the effects of alcohol is a slowing of brain activity. When taken at bedtime, alcohol may help induce sleep at first, but will disrupt sleep later in the night.

A "nightcap" before bed can result in awakenings during the night, nightmares, and early morning headaches. Alcoholic beverages should be avoided within four to six hours of bedtime.

Exercise
Regular exercise helps people sleep better; the benefits of exercise on sleep, however, depend on the time of day it is undertaken and on your overall fitness level. People who are physically fit should avoid exercising within six hours of bedtime.

Exercise in the morning is not likely to affect sleep at night, but the same amount of exercise--if done too close to bedtime--can disrupt sleep.

On the other hand, too little exercise and limited activity during the day can also lead to sleeplessness at night. Consult a healthcare provider before beginning an exercise program.

Environment
A comfortable bed in a dark, quiet room is the best setting for a good night's sleep. Some people seem to adjust easily to changes in sleep environment, but others (such as insomniacs and the elderly) can be easily disturbed by small, changes in sleep surroundings.

When excessive light is a problem, blackout curtains and spot lighting can be helpful. Noise problems can be alleviated with the use of background sound "white noise" or earplugs.

Diet
Eating a full meal shortly before bedtime can interfere with the ability to fall asleep and stay asleep, as can heavy meals eaten at any time of day or foods that cause indigestion.

A light snack at bedtime, however, can promote sleep. Milk and other dairy products, which contain the natural sleep-promoting substance tryptophan, are especially good as bedtime snacks.