How to Establish Good Sleep Habits What habits can hurt healthy sleep patterns?
• Caffeine and other stimulants stimulate the brain and interfere with sleep. Coffee, tea, cola, cocoa, chocolate, and some prescription and non-prescription drugs contain caffeine and should not be taken within 3 to 4 hours of bedtime. Although mild daytime use of caffeine probably does not hinder sleep at night, heavy or regular use during the day can lead to withdrawal symptoms and sleep difficulties. • 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. People who quit smoking can expect to fall asleep faster and awaken less during the night, once they overcome the withdrawal effects of the drug. Nicotine should not be used near bedtime or during the night. • Alcohol slows brain activity. When used at bedtime, alcohol may help a person fall asleep initially but will disrupt sleep later in the night. Early morning headaches, nightmar
