It almost seems too obvious to point out that you should stay away from stimulants as the day is closing down. However, it is often easy to forget that some of our favorite foods or activities are really ramping our brain up, rather than calming it down before bed. It is wise to note various types of stimulants and be sure to move them to different areas of the day rather than right before it is time to sleep.
• Common stimulants
Sugar and caffeine are two very common stimulants. But due to the rather addictive and tasty qualities certain foods and drinks may have, many either ignore the side effects or forget about them.
Some people actually have no reaction to caffeine. Most do, though, and even those who rarely are stimulated by caffeine are prone to it occasionally. Make a habit of avoiding drinks high in caffeine at least four hours before heading to bed. Caffeine can be found in many drinks. If you are unsure, read the label. If the drink does, it will always include it on its list of ingredients.
Drinks high in caffeine include coffees, teas, and soft drinks. Coffee drinks and teas often have the most caffeine, though they can be made decaffeinated. While soft drinks do not have as much caffeine as coffee or tea, they have large amounts of sugar. This can create a sugar high which, while not normally lasting as long as caffeine, can keep you buzzing for a while and then send you down to a jittery low. The carbonation can also cause bloating, creating uncomfortable or even painful stomach problems at night. Caffeine is also a diuretic, which means you may have to get up during the night to use the bathroom.
Chocolate, whether in liquid or solid form, is usually high in both sugar and caffeine and should be avoided before bed, as well.
Alcohol can often make people drowsy, but it is wise to steer clear of it a few hours before you go to sleep. While it can put you to sleep, it can also wake you up in the middle of the night. Wine can actually be taken to help you go to sleep. However, this should not become a regular resort, as it could easily lead to addiction, rather than helping you rest.
Some medications also have large amounts of caffeine in them. Make sure your doctor is aware of any sleeping difficulties you may have before he prescribes a medicine to you. If you are taking over the counter drugs, check to see what the caffeine content is in them. Take special note of non-drowsy medications.
Nicotine is another common stimulant. While smoking may be relaxing to you, your need for nicotine as the night continues may increase, causing you to wake up before you are ready to. While smoking is definitely a strong habit, it is strongly advised to limit yourself on the number of cigarettes you smoke, or to quite altogether.
