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It seems obvious but also: don’t drink anything with caffeine before bed and don’t eat a good couple of hours before sleep too.
I’ve had many friends who’d have a tea before going to sleep to ‘calm’ them without realising most have quite a lot still. Or guzzling down a soda too.
You shouldn’t have caffeine within 10 hours of sleep actually.
That seems a bit much. Then you shouldn’t have a coffee after 10am. Most people are perfectly fine with having coffee in the afternoon.
You go to bed at 8pm??
It might seem like that but I’ve seen it recommended by doctors more than once. Caffeine stays in our system longer than most expect.
My mom at 9:30pm having a cup of coffee, complaining that she can’t sleep without her pills.
