One more week to go! The focus of Week 4 relates to two substances that can disrupt sleep—caffeine and alcohol.
Caffeine is found in coffee, tea, chocolate, soft drinks, and energy drinks. The stimulant effects of caffeine can last for many hours, making it more difficult to fall asleep and impairing sleep quality. You can prevent these negative effects by not consuming caffeine within 6 hours of going to sleep.
Drinking alcohol in the hours before going to sleep can also disrupt your sleep quality. A common myth is that alcohol is a good sleep aid. While it can make it easier to fall asleep, alcohol's negative effects on sleep quality make it a poor choice for consuming within a few hours of going to sleep.
The two new goals for Week 4 are to:
- Avoid consuming caffeine within 6 hours of going to sleep.
- Avoid consuming alcohol within 3 hours of going to sleep.