Things to Avoid
Some activities can interfere with sleep — especially if you engage in them
too close to bedtime:
Exercise
Avoid exercising within three hours of bedtime. Some people try to tire themselves
out by exercising close to bedtime. This tactic can backfire, since exercise actually
stimulates the body by speeding up the heart rate and metabolism. There’s
a positive flip side: Exercising on a regular basis (during the day, ideally) may
help you sleep well at night.
Smoking
Nicotine is a stimulant that can keep you awake. Avoid smoking in the six hours
before your bedtime.
Alcohol
Although alcohol may seem to help you fall asleep, it can disrupt your normal sleep pattern during the
second half of the night and leave you feeling unrested. It’s best to avoid
alcohol before bedtime.
Caffeine
Caffeine can delay your sleep and cause you to wake up during the night. Avoid caffeinated
drinks and foods (coffee, tea, cola, chocolate) after noon. You may want to try
avoiding caffeine entirely and see if your sleep improves.
Liquids
Avoid drinking fluids before bedtime to decrease the chance of having the urge to
go to the bathroom during the night.
Some products that may affect sleep:
Classes of Drugs
- Alertness medications
- Analgesics
- Antidepressants
- Arthritis medications
- Asthma medications
- Blood pressure medications
- Cold/allergy medications
- Diet pills
If your efforts to avoid common obstacles aren’t improving your sleep, you
might want to
talk to
your healthcare provider about other ways to improve your sleep.