Limit alcohol consumption to one drink, avoiding it within three hours of bed. Implementing a Pre-Sleep Wind-Down Routine.
Deep Sleep Hacks Night: Your Guide to Uninterrupted Rest
Caffeine and heavy meals act as metabolic accelerants that linger long after you have left the office. Caffeine and Alcohol Considerations Caffeine has a half-life of approximately five to six hours, meaning that afternoon coffee is still coursing through your bloodstream when bedtime arrives.
Cut off caffeine intake after 2 PM. Avoid the temptation to "catch up" on sleep during the day.
Deep Sleep Hacks Night: Your Wind-Down Routine
This predictability reduces the severity of night-time wakefulness and makes it easier to fall asleep when the bedroom grows dark. Unlike quick fixes, these practices recalibrate your circadian rhythm over time, signaling to your body when it is time to wind down.
More About How to alleviate insomnia
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