Caffeine, nicotine and other drugs negatively impact sleep
Sleep deprivation is a cause for health problems in many people. Developing a consistent sleep routine and staying active are ways to improve the quantity and quality of sleep. Another risk factor for poor sleep is the use of various legal stimulants, prescription and over-the-counter medications and illegal drugs. Common legal stimulants that impact sleep are caffeine, nicotine and alcohol.
Caffeine
Possibly the most common legal stimulant, caffeine is used by many to wake up in the morning and stay alert during the day. Caffeine is closely associated with coffee, but it is also found in tea, soda and chocolate. Consuming excessive caffeine throughout the day or too close to bedtime can greatly impact your ability to fall asleep and can make it difficult to stay asleep. This is due to the fact that caffeine stays in the body for three to five hours. Those wishing to avoid caffeine-induced sleep deprivation should limit their intake to 200mg (two cups of coffee) and avoid consumption after morning hours.
Nicotine
The stimulating drug in tobacco is nicotine. Smoking and other smokeless tobacco products are associated with sleep disruption and a reduction in total sleep time. Studies have shown that tobacco users experience more daytime sleepiness than nonsmokers. While quitting tobacco use is the best choice for your health, those who choose to quit smoking may also experience a decrease in sleep quality due to withdrawal symptoms. While this is an unfortunate side-effect, sleep deprivation from nicotine withdrawal is only a short-term inconvenience.
Alcohol
While alcohol can be classified as a depressant, it also negatively impacts sleep. The calming effect of alcohol actually results in a lower quality of sleep. “Passing out” from heavy drinking does not provide the deep sleep necessary for your body to function properly. Drinking alcohol shortly before bedtime can cause you to wake up more during the night, often because of excessive urination. If you do choose to drink, do so in moderation and try to avoid drinking late at night.
There are also a variety of other prescription and over-the-counter medications that can impact sleep quality:
* Contraceptive pills containing hormones
* Blood pressure medications
* Diet pills containing caffeine
* Inhaled respiratory medications
* Attention deficit medications
* Anti-depressants
* Steroids
* Pseudoephedrine drugs such as Sudafed and Excedrin
Drugs such as cocaine and methamphetamines also cause serious sleep complications.
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