| DAY 7 OF 12 Mind Your Beverages Warning, coffee lovers! Having caffeine within 6 hours of your bedtime can affect your sleep (1). If you're someone who loves a late afternoon latte, you might want to opt for the caffeine-free version instead. Alcohol can also be a sleep disruptor. If you end your night with a glass of wine, this could also be keeping you awake. Many people feel that alcohol helps them fall asleep faster, which holds some truth. Because alcohol slows down the body's central nervous system, it can have a sedating effect. However, research shows that alcohol can also reduce sleep quality once it wears off (2, 3). If you're thinking of replacing your nighttime cocktail with sparkling water or juice, keep in mind that drinking too close to bedtime can disrupt sleep by waking you up to pee during the night. Stop drinking any fluids at least two hours before bed (4). For today's challenge: Have one less caffeinated or alcoholic beverage. Write down how this affects your sleep in your journal. Pay attention to how your body feels during the day. Getting better rest pays off, which can eliminate your need for a midafternoon or early evening pick-me-up. Tomorrow, we'll talk about shaping up your evening routine. The Healthline Team | 
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