Try to stay away from the following stimulants, which can contribute to poor-quality sleep.
Food, beverages, drugs, and supplements that contain caffeine can activate a part of the brain that causes you to feel alert.
Decongestants, diet pills, and other drugs that contain stimulants keep you awake.
Certain types of antidepressants can suppress REM sleep. Talk to your doctor about a different type if you’re having trouble sleeping.
Heavy smokers sleep lightly, have shorter REM periods than nonsmokers, and waken after three to four hours as they experience nicotine withdrawal.
Although a nightcap may lull you into light sleep, it prevents progression into deep and REM sleep stages.