Many people believe that drinking alcohol can help to have a good night’s sleep, but it is myth. Drinking alcohol only can make you sleep for 3 to 4 hours. After the alcohol’s effect wear off, you will wake up and feel exhausted, when you continue to sleep, you will be disrupted by diuretic effect that you need to visit to toilet several time during the night. If it is happened continuously in your life, you will become less restful.
How much can you drink per day? For women, you should not drink more than 16 to 24 grams of alcohol per day, and should not drink more than 112 grams of alcohol per week. For men, you should not drink more than 24 to 32 grams of alcohol per day, and should not drink more than 168 grams a week.
Cigarettes contain nicotine which affects sleep, because it will stimulate your brain, increase your blood pressure and heart rate that keeps you awake. However, smokers do not aware of this problem. Besides that, nicotine and adrenaline that released from the body will keep your mind stay alert and affect the natural sleep cycles, therefore, smokers do not have normal deep sleep. According to studies, when the smokers quit smoking, their sleep habits will be improved too.
Caffeine
You should not consume any caffeine foods and drinks several hours before bedtime. Caffeine is stimulant and activates the central nerve system. Caffeine will enter into bloodstream and stay in the body for 3 to 8 hours afterwards. Therefore, you will feel more alert after drinking coffee, make you not easy to fall asleep and cause insomnia. It also makes some people feel slightly ill and jittery. You are suggested not to drink caffeine at least 8 hours before bedtime. You need to find out when you need to stop to drink caffeine during daytime, so you can avoid experiencing insomnia at night. If you have no problem to fall asleep after drinking caffeine, but it will affect your sleep quality that you might not aware obviously. Coffee, chocolate, tea and caffeinated cola drink are containing caffeine. Besides that, green tea also contains caffeine although it is good for health.
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