2. Cut the evening caffeine (and alcohol).
Sure, a warm mug of coffee while sitting on the couch watching your favorite television show sounds lovely, as does kicking back with a nice glass of wine. Yet, you’ll be better off if you indulge in the afternoon, but make it a point to stick to water past 4:00 p.m. or so, or at least six hours before you’re ready to wind down.
Why? Though science has proven that coffee has myriad health benefits and can actually enhance our focus and energy throughout the day, it stimulates our nervous system far too much to make it an ideal nightcap.
Keep in mind that the caffiene can remain in elevated quantities within your blood for about six to eight hours, so count backward from when you hope to be catching some zzzs, and make that your cutoff point.
If it’s the taste you crave, stick to decaf and you should be fine. If it’s the warmth that brings you comfort, try a mug of stimulant-free chamomile tea! While sleeping pills can have a range of dangerous addictive symptoms
and aren’t recommended, this beloved evening tea can act in much the same way, helping your mind and body to naturally relax.
In the same vein, alcohol inhibits our body’s natural nighttime melatonin production and can upset our circadian rhythm, so eliminate it at the same time you’re nixing the caffeine for the day.