Promoting sleep means avoiding stimulants

Along with external stimulants there are several internal stimulants that you should try to avoid when concentrating on your sleep cycle.

The following foods and beverages contain stimulants such as caffeine, sugars, and chemicals that may affect the way you relax, think, feel and sleep.

The factors below can all have an effect on the quality of your sleep.

• Caffeine

• Chocolate

• Soda Drinks

• Alcoholic Beverages

• Smoking

This does not mean that you have to eliminate these stimulants from your diet entirely in order to be able to sleep. It only means that, as part of your sleep routine you should avoid stimulants in the evenings after your last meal of the day, in order that they do not interfere with your sleep.

Caffeine as a stimulant

Caffeine affects everyone differently but is generally considered a stimulant that increases your heart rate and wakens your mind and body.

Try to have your last beverage that contains caffeine or any other stimulant at least three to four hours before sleep. Caffeine can be found in drinks other than coffee. Colas, non-herbal teas, and chocolate drinks contain caffeine as a stimulant. These warm drinks are often taken before sleep!

Chocolate as a stimulant

Chocolate contains both caffeine and enormous amounts of sugars as stimulants, both of which can affect your sleep. Your body reacts to sugar much as it does to caffeine. It stimulates your body and mind for a short period of time. This could inhibit sleep.

Try to avoid chocolate in any form at least two to three hours before sleep.

Soda drinks as a stimulant

Soda drinks contain huge amounts of sugar and colas have the added impact of caffeine. In addition, the carbonation of pop drinks can cause, bloating and stomach gas which can create discomfort. If you are not comfortable, it may be difficult to induce sleep.

Try to eliminate soda beverages from your evening diet and alcoholic beverages as a stimulant

Alcohol should be avoided before going to sleep. Alcohol may make you drowsy and cause you sleep easily. However, you may find yourself waking during the night feeling dehydrated and have difficulty in sleeping again.

Although an evening glass of wine may relax you, it is not something you want to become dependent upon as a sleep aid. This could lead to a reliance on alcohol to signal your body that it is time for sleep, thus leading to addiction.

Smoking as a stimulant

When you are sleeping, smoking can signal your body to wake during the night as your body's need for nicotine increases toward the morning hours.

If at all possible try to reduce the amount you smoke before going to sleep. Your goal is not only to be able to sleep naturally, but also to remain sleeping for the entire night.

Caffeine in common beverages and drugs:

The table below gives an indication of the amount of caffeine that is found in certain foodstuff.