Being too hot or too cold can have a significant impact on a person’s ability to sleep. However, no matter what a person eats, digesting a meal can take at least 2–3 hours. Lying down during this period can cause discomfort or feelings of nausea and slow the digestive process in some people. When a person relaxes before bed, they will usually feel sleepy. Blue light is probably one of the biggest sleep disruptors thanks to smartphones. Ditch the blue light from TV, phones, computers and other devices at least 30 minutes before bed to give your eyes a break and allow your thoughts to wind down.

However, booze also has a significant impact on your sleep pattern. Alcohol can help to reduce feelings of stress, and make you feel more comfortable drifting off into oblivion. This episode of The Verywell Mind Podcast, featuring neurologist and sleep expert Chris Winter, shares strategies for sleeping better at night. Working on your sleep hygiene is another way to help prevent or reduce insomnia. These are changes you can make to your environment and routine to help promote sleep.

Trouble sleeping without alcohol: Where it starts

Insomnia after drinking alcohol may occur as the user begins to come down, even after smaller doses of the substance. Insomnia and other withdrawal symptoms can happen as soon as the drug starts to leave the system. This Building Alcohol Tolerance can be as little as a few hours after the drug has last been consumed. If you wonder how long alcohol withdrawal last, the answer varies. The withdrawal then tends to last hours, lessening in severity as times goes on.

Daylight exposure may also increase evening fatigue, as well as sleep duration and quality. Waking up and going to bed at the same time each day could help regulate your internal clock. Jot down what’s on your mind and then set it aside for tomorrow. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt. Getting to sleep naturally is the best way to ensure that the mind and body get the rest they need. They have backlit screens, which make them ideal for reading before bed in a dark room.



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