Limit your caffeine intake

You may find you sleep better with a longer period of caffeine abstinence before bed. Caffeine's effects might linger for 3 to 7 hours following consumption. It means that your afternoon coffee may keep you awake and alert for far longer than you'd like.

Caffeine use should be avoided at least six hours before bedtime. If you typically go to bed at 10 p.m., for instance, limiting coffee after 4 p.m. can help reduce sleeping problems. And there can be a lot of variation in the way people respond to and metabolize caffeine, record the times you take caffeine and how you sleep the following night if you feel the six-hour advice is unsuitable.