The best beverages to help you fall asleep are tart cherry juice, milk (if you are not lactose intolerant), chamomile or passionfruit tea with honey, or water 90-minutes ahead of your bedtime.
You should stop all caffeinated beverages after 2pm. If you are a heavy, daily caffeine drinker, consider a slow taper of your caffeine level down to 10-12 ounces daily by the end of 2 weeks.
Avoid bedtime alcohol. Alcohol right before you go to bed may help you fall asleep faster but several hours later when it is metabolized, you are likely to wake up and have difficulty returning to sleep. The remaining sleep you do get is typically fitful with multiple awakenings and intense dreaming. Alcohol at night can also induce snoring in someone who does not snore and increases the risk of obstructive sleep apnea (respiratory pauses).
Stopping all fluids an hour ahead of bedtime will minimize disruptions in the first few hours of sleep when your sleep tends to be deepest and most restorative.
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