If you love coffee or strong tea, you already know that caffeine is a stimulant. That rush is much more important than the flavor to many coffee and tea sippers! But its stimulant effects alter your alertness cycle for longer than you might imagine. Having a caffeinated food or beverage at bedtime is a clear no-no, but most sleep experts recommend you dump your mug by early afternoon if you want to enjoy a good night's sleep. Cut off caffeine at 3 PM if you plan to turn in by 10 PM.

Nightcaps are a bad idea. Alcohol may seem like an excellent tool for dozing off, because it is a depressant. It does, in fact, make you sleepy. But after you fall asleep, the depressant effects of alcohol wear off, your brain is jolted out of its sleep-cycle rhythm, and you are likely to wake up. You may not notice it right away, but your sleep is less restful if you have been drinking a lot of alcohol. Cut yourself off a few hours before bedtime, and have a little snack if you've been having drinks.