restful sleepingEven people without insomnia can have trouble getting a good night’s rest. Many things can interfere with restorative sleep – crazy work schedules, anxiety, trouble putting down the smartphone, even what you eat and drink.

The following three simple steps can help you sleep better.

Cut down on caffeine

Caffeine drinkers may find it harder to fall asleep than people who don’t drink caffeine. Once they drift off, their sleep is shorter and lighter. For some, a single cup of coffee in the morning means a sleepless night. That may be because caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep. Caffeine can also interrupt sleep by increasing the need to urinate during the night.

People who suffer from insomnia should avoid caffeine as much as possible, since its effects can endure for many hours. Because caffeine withdrawal can cause headaches, irritability, and extreme fatigue, it may be easier to cut back gradually rather than go cold turkey. Those who can’t or don’t want to give up caffeine should avoid it after 2 p.m., orĀ noon if they are especially caffeine-sensitive. Read the rest of this entry

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