Do you find it hard to sleep at night?

Have you ever woken up in the morning feeling like you did not get enough sleep even after hours on a nice bed?

If you have dozed off at any point within the day when you are supposed to stay awake, then you are the one this is for.

There are a few things that take sleep away from us even when we have a great bed and have done other things to ensure we get a good sleep.

1.   Caffeine Intake Should Be Reduced

Intake of caffeine which is usually in some of the soft drinks available in Nigeria and then high in coffee should be reduced if you want to get a good sleep.

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, the Harvard Medical School said.

Caffeine and sleep deprivation

The effect of caffeine is high to the extent that a single cup of coffee in the morning for some persons will mean a sleepless night.

Caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep and if this occurs in an individual, it means a sleepless night.


The medical school also says caffeine can interrupt sleep by increasing the need to urinate during the night.

Once the bladder is full, the individual will have need to urinate.

Withdrawing from caffeine can cause headaches, irritability, and extreme fatigue.

It is recommended that withdrawal from intake of caffeine should be gradual.

If you love caffeine so much and find it hard to quit, it is recommended that you should avoid intake of caffeine after 2 p.m.

2. Stop Smoking Tobacco

Nicotine is another substance that steals sleep.

It is a central nervous system stimulant and it can cause sleeplessness which is also referred to as insomnia.

Nicotine makes it harder for persons who take tobacco to fall asleep because it speeds up the heart rate, raises blood pressure, and stimulates fast brainwave activity that indicates wakefulness.

Caffeine and sleep deprivation

Please, it is important to note that withdrawal from nicotine also has its own symptoms which could even wake a smoker at night.

If you continue to use tobacco, the medical school advises that it should be avoided at least one to two hours before bedtime.

3. Limit Intake of Alcohol

Another substance that could give you poor sleep at night is alcohol and this is because it depresses the nervous system.

Alcohol suppresses REM sleep, and the soporific effects disappear after a few hours. Drinkers have frequent awakenings and sometimes frightening dreams.

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According to the Harvard Medical School, alcohol may be responsible for up to 10% of chronic insomnia cases.

Also, alcohol can worsen snoring and other sleep breathing problems, sometimes to a dangerous extent.