Stimulants, such as caffeine, alcohol, and digital screens, are notorious for their effect on sleep quality. These stimulants can affect the quality and quantity of sleep, leading to a range of sleep disorders, including insomnia, sleep apnea, and sleep deprivation. This also means a variety of unwanted symptoms.
Caffeine, the most commonly consumed psychoactive substance in the world, is found in coffee, tea, energy drinks, sodas, and some medications. While caffeine can temporarily improve alertness and reduce fatigue, it can also disrupt sleep, especially when consumed in the evening. Studies show that caffeine can delay the onset of sleep, decrease total sleep time, alter the sleep structure, and lead to poor sleep quality overall. It can take 6 to 12 hours before the caffeine is out of the bloodstream depending on the individual.
To optimize sleep quality, it is recommended to avoid caffeine consumption at least 6 hours before bedtime. This means that if you want to have your cup of joe in the morning, that’s fine, but avoid drinking coffee, tea, and caffeinated sodas later in the day. Also, it’s important to consider reducing the total amount of caffeine you drink during the day, as consuming too much caffeine can cause jitters, nervousness, and even heart palpitations which may feel like anxiety or worsen anxiety for some people.
Alcohol is another commonly consumed substance that can impair sleep. While alcohol may help individuals to fall asleep faster, it can also lead to fragmented and disrupted sleep, and frequent awakenings during the night. Additionally, alcohol can reduce the amount of REM (Rapid Eye Movement) sleep, which is crucial for memory consolidation and emotional regulation. In other words, if you had a stressful situation happen today and use alcohol to chill and get to sleep. The brain and emotions don’t get to heal from that stressful situation very well. The next day is likely to feel similar levels of stress etc about that event that happened.
For optimal sleep, experts recommend that people should avoid drinking alcohol at least 3 hours before bedtime. It’s also important to consider limiting your alcohol intake during the day and avoid consuming alcohol beverages right before going to bed.
Digital screens emit blue light, which can suppress melatonin, a hormone that regulates sleep-wake cycles. This can result in insomnia, circadian rhythm disruption, and other sleep disorders. Studies reveal that when individuals use electronic devices before bedtime, it takes them longer to fall asleep, they have poorer sleep quality, and they feel more tired the next day. Blue light basically tells the brain that it’s morning or daytime, so the brain tries to run “daytime programs/routines”.
Therefore, to improve sleep quality, it is recommended to avoid using electronic devices, such as smartphones, tablets, and televisions, for at least 1 hour prior to bedtime. 2 hours is better. If it’s truly necessary to use devices at night, you could try using a blue light blocker and see if it works for you to minimize the detrimental effects of blue light.
In addition to avoiding stimulants, we can take other measures to improve our sleep quality. One method is following a sleep routine consistently by going to bed and waking up at the same time every day, including weekends. Developing healthy sleep habits, including regular exercise, a healthy diet, and a optimized sleep environment, are other important steps that one can take to improve sleep quality. To learn more and improve your sleep quality, get on our list and access our free guide. It’s got great research backed resources for parents and other busy people to improve their sleep quality. 
To quickly recap, stimulants, including caffeine, alcohol, and digital screens, can significantly impact your sleep quality. To promote better sleep, be sure to limit the consumption of these substances, especially in the hours leading up to bedtime. By incorporating a few simple changes into your daily routine, you may enjoy the benefits of good quality sleep.
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Sources:
- Drake, C. et al. (2013) ‘Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed’, Journal of Clinical Sleep Medicine, 9(11), pp. 1195–1200.
- Ebrahim, I. O. et al. (2013) ‘Alcohol and sleep I: effects on normal sleep’, Alcoholism: Clinical and Experimental Research, 37(4), pp. 539–549.
- Falbe, J. et al. (2015) ‘Daily activity and sleep behaviors from a survey of Californians: associations with demographics, food access, and neighborhood’, International Journal of Behavioral Nutrition and Physical Activity, 12(1), p. 1.