Coffee, Alcohol, and Sleep Tools

25.04.2017 |

Episode #10 of the course The science of sleep: learn how to improve your sleep by Somni


Welcome to the final day. Congratulations on completing the course!

By getting this far, you are well on your way to using sleep to lead a more flourishing life and creating a new health habit that will benefit you all your life.

Before we end, two topics that must be addressed for a complete and proper understanding of sleep are the ways coffee and alcohol affect your rest. We have provided the guidelines below to teach you how to intelligently use some of the most common substances in the world, all while still getting great sleep.



One of the world’s most popular drinks, coffee, contains caffeine. When caffeine is taken in the six hours before bed, it can decrease your sleep quantity by as much as an hour. As a result, consuming caffeine in the afternoon often leads to sleep disturbances, as caffeine stays in your blood for up to 24 hours after consuming it. Stop drinking coffee after lunchtime for optimal sleep. Read more about the best time to drink your coffee.



In a review of the recent findings on alcohol and sleep, it has been found that drinking before bed impairs your sleep. While it helps you fall asleep quicker and sleep more deeply for a while, it can reduce your quality and amount of REM sleep significantly. REM sleep begins about 90 minutes into sleep, and it’s the stage of sleep where we dream and perform many restorative functions. So remember the next time you drink before bed: alcohol may seem to be helping you sleep, as it helps induce it, but it ultimately kills the quality of your sleep.



As a final wrap-up, we’ve provided a summary of the highlights of the program and some final actionable tips to help you continue on your path to better sleep, optimum brain functionality, physical performance, emotional health, and overall well-being.

Throughout the Somni lessons, you have learned:

● The brain is highly active during sleep. It’s not just “resting.” It’s busy at work!

● How to determine if you are sleep-deprived and ways that you can begin to manage your sleep debt

● The negative effects of sleep deprivation

● Whether you are a morning or evening person and how that influences the way you schedule your day and manage your energy

● How sleep impacts all areas of your life, including memory, learning, creativity, physical performance, and emotional regulation

● Strategies to improve your sleep hygiene and routine

● How to strategically use napping to your advantage

● How sleep affects your performance in the real world and how you can improve performance through improving sleep

● How to create new and healthy sleep behaviors

● How alcohol and coffee consumption impact your sleep

Remember that behavior change and habit formation don’t happen overnight. Be patient with yourself and start with small changes that will put you on the path to improvement.

Also, keep in mind that creating new healthy behaviors is primarily a design challenge, not necessarily a motivation challenge. Even the best motivation in the world won’t overcome a poor environment that counteracts your goals. Use the strategies throughout the course to design strategies and an environment that make it easy for you to create new healthy sleep.

We promise that you will see incredible benefits going forward and large compounding effects into the future if you apply the information and follow the guidelines that we have covered. Something as simple as 20 extra minutes of sleep each night can make a huge difference over the course of a year!


Additional resources

Check out these extra sleep tools to help you as you create your new sleep habits.

Bedtime scheduler: A tool to help you determine what time to go to bed to optimize your sleep cycles.

Computer screen blue light adjuster: Remove stimulating blue light from your computer at night.

Meditation made simple: Learn how to meditate in just 10 days.

Adjust to new time zones: A simple tool to help you adjust your sleep to new time zones while traveling.

Avoid jet lag: A great tool to help you avoid the effects of jet lag on your sleep.

If after successfully implementing your new healthy sleep habits you still are struggling to sleep after six weeks, consider talking to your doctor about other ways to treat your sleep.


Want to improve your sleep even more? Check out Somni. Somni enables you to rapidly improve your sleep and make long-term meaningful sleep habits by surrounding you with neuroscience-backed content, sleep tools, coaching, and hardware in just 14 days.

Learn more


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