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Cognitive Behavioral Therapy for Insomnia (CBTI): About Foods and Substances
Alcohol: Alcohol speeds sleep onset but this positive effect
is counteracted by increased wakefulness in the second half of the
night.
Stimulants: Caffeine has a rather long half-life (about 6 to
8 hours). People’s sensitivity to the effects of caffeine vary.
Those with caffeine sensitivity should be particularly careful to
avoid caffeine after lunch. (The amount of caffeine in different
drinks and recommendations regarding caffeine consumption can be
found on the National Sleep Foundation website.) Certain
prescription and non-prescription drugs contain caffeine and when
feasible should be avoided close to bedtime. Nicotine and nicotine
withdrawal can also interfere with sleep.
Eating at night: Digestion slows down during sleep and
indigestion, caused by undigested food, can disrupt sleep. Eating in
the middle of the night sends the body an alerting signal.