Falling asleep and staying asleep are parts of a natural process and most people do not have a problem doing either.
These people are likely to have developed certain lifestyle and dietary habits that promote sound sleep.
These habits can have positive effects on sleep.
Here are how some dietary choices can affect your sleep.
Caffeine: Caffeine stimulates the brain and interferes with sleep.
Coffee, tea, colas, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine.
You can use caffeine in moderation during the day (preferably before lunch), but heavy or regular use can lead to sleep problems at night.
Nicotine: Nicotine is another stimulating drug that interferes with sleep, and nicotine withdrawal can also disrupt sleep.
Cigarettes and some drugs contain nicotine.
Smokers who break the habit, once they overcome their withdrawal symptoms, can expect to fall asleep faster and sleep more soundly through the night.
Alcohol: Alcohol slows down brain activity.
If alcohol is used at bedtime, it may speed up the ability to fall asleep, but it will disrupt sleeping during the night.
When you have a "nightcap" it may cause awakenings during the night, nightmares, and early morning headaches.
To encourage more sound sleep, avoid alcoholic beverages within four to six hours of going to bed.
Meals: When you eat a full or heavy meal before bedtime it can interfere with your ability to fall asleep and stay asleep.
But a light snack can actually promote sleep.
Milk and other dairy products eaten with things like crackers are especially good as bedtime snacks.
Follow these guidelines if you want to sleep better and feel more refreshed the following day.