Sleep Strong evidence

Alcohol cutoff

Nightcaps fragment the second half of the night.

Alcohol knocks you out and then steals REM. If you drink, finish early and hydrate — do not call it a sleep aid.

How to use

Stop at least three to four hours before bed. Skip it entirely on nights that matter.

Type: Technique
How it works: Avoids sedation that later fragments sleep architecture.
Scientific evidence: Alcohol reduces REM and increases awakenings in the second half of the night.

The cheapest sleep wrecker to remove.

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