Caffeine and alcohol are two of the most common culprits in people’s sleep schedules, but you don’t need to give up either if you want a good night’s rest.
Caffeine can keep you alert and energized, but it also has a dehydrating effect on your body. Alcohol can help you feel relaxed and sleepy, but it also puts your body into a deeper sleep.
So, while it’s great to drink coffee and enjoy a glass of wine with dinner, it’s only going to work out if you’re doing both simultaneously and keeping them under control.
If you want a good night of sleep instead of tossing and turning all night long, try cutting out caffeine altogether and as well as alcohol in the evening hours. You’ll still wake up feeling refreshed but without the side effects of dehydration or anxiety that come with drinking too much alcohol before bedtime.
How to Avoid Caffeine for a Better Sleep Schedule
It’s hard to resist the siren call of coffee, but if you’re looking for a better sleep schedule, it might be time to give up your coffee habit.
While caffeine can help you stay awake and alert, it can also interfere with your body’s sleep cycle. Drinking too much caffeine or tea may prevent you from getting the restful slumber that your body needs.
Instead of relying on caffeine to help you stay awake and alert throughout the day, try some of these tips:
- The first step is to make sure that you’re getting enough sleep each night. Like any other stimulant, coffee can disrupt your sleep cycle if you’re not taking enough time to wind down before bed.
Sleep deprivation can also lead to anxiety and stress, which are bad for your sleep quality (and, therefore, your overall health). So, make sure to get at least 7 hours of sleep every night!
- Additionally, consider cutting back on the amount of sugar in your diet. Sugars trigger a release of insulin in the body—a process that makes it harder for the body to regulate glucose levels during the day-night cycle.
Drinking a lot of coffee with added sugar (like lattes or Frappuccinos) can interfere with how well your body manages glucose levels throughout the day—making it harder for you to fall asleep at night.
- Finally, don’t take any stimulants—including caffeine—with alcohol unless they’re consumed separately from one another.
How to Avoid Alcohol for a Better Sleep Schedule
Does it seem like you have a hard time falling asleep at night? Whether it’s because you are a night owl or because you have trouble sleeping, you may need a little help.
No matter how you look at it, drinking alcohol while trying to sleep can be difficult. There is still a small chance that you will be able to achieve it! When you go out for a drink, here are some tips that will help you avoid drinking alcohol the next time you do it:
Reduce the amount of alcohol consumed: Try drinking water instead of beer or wine when you go out for drinks. If you drink, consider drinking smaller amounts and taking sips from your glass rather than gulping your beer down.
Stay hydrated: Water is an excellent way to avoid alcohol while still getting the same effect. Drinking water will provide more energy and improve cognitive function so that you feel less sleepy while drinking alcohol throughout the night.
Get plenty of rest: Avoiding alcohol at bedtime will help ensure that your body has enough time to recover from all physical activity throughout the day and prepare for sleep. This includes eating healthy foods before bedtime and avoiding caffeine, which can cause insomnia in some people.
How an At-Home Sleep Study Can Help You Sleep Better
When you’re tired, you may find it difficult to get a good night’s sleep. You spend all day trying to keep yourself awake, and by the time you finally go to bed, your body cannot keep up with the demands of your mind. If you want to sleep throughout the night and wake up refreshed and ready for the day ahead, getting a home sleep apnea test is an easy way to start better managing your sleep schedule.
If you don’t want to spend half of your time getting ready for work with a headache and feeling jittery throughout the day, try cutting down on either one (or both!) of these bad boys (caffeine and alcohol).
SleepRx offers insomnia treatment for those who have difficulty sleeping regularly for more than three months per month or those who simply have trouble falling asleep or staying asleep for long periods when they fall asleep at night. Insomnia treatment online and onsite is available by a sleep doctor in Jacksonville, FL, and insomnia specialists in this area.
SleepRx allows you to consult a doctor online and also offers convenient home consultations with one of our board-certified sleep medicine doctors, who will evaluate your symptoms and determine the best course of action for helping you get back on track with your health goals!