Avoid Alcohol and Caffeine
Avoid consuming alcohol or caffeinated drinks and foods (chocolate, cacao, soda, coffee, or green tea) 4 to 6 hours before bedtime. Caffeine is a natural stimulant that may make it harder to fall asleep and inhibit REM sleep. Similarly, alcohol may prevent you from having REM sleep at night. Drinking too much beer or wine may keep you in lighter stages of sleep, which makes you wake up early and fall back asleep harder. For these reasons, try to eliminate those drinks to sleep well. [4]
