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When you consume alcohol, it affects your sleep cycle. Initially, it increases deep sleep (N3) but reduces REM sleep. Later in the night, it leads to more light sleep (N1), causing frequent awakenings and fragmented rest.
Consuming caffeine can make you fall asleep later, disrupting your natural sleep-wake cycle. (Sleep Foundation) In addition, it can lead to less satisfying sleep because it reduces the amount of deep, slow-wave sleep, which is crucial for feeling refreshed the next day.
Consuming a meal close to bedtime forces the body to focus on digestion instead of winding down for sleep. The type of food consumed plays a significant role. Heavy, fatty, or spicy meals take longer to digest and can cause discomfort if eaten close to bedtime. Light snacks, especially those containing sleep-promoting nutrients like tryptophan, might be less disruptive.
Nicotine acts as a stimulant, making it harder to fall asleep if used too close to bedtime. It can keep you alert and energetic, hindering the onset of sleep. Smoking is associated with disruptions in the circadian rhythm and sleep architecture. Nicotine users tend to spend more time in lighter sleep stages, leading to more nighttime awakenings and less time in deep, restorative sleep. Withdrawal symptoms from nicotine can occur at night, affecting sleep quality. These symptoms include cravings, anxiety, depression, nightmares, and irritability.