Avoid Caffeine

Caffeine is a stimulant, which means it increases activity in your brain and nervous system. It also increases the circulation of chemicals such as cortisol and adrenaline in the body. In small doses, caffeine can make you feel refreshed and focused.

Keeps you awake making some sleep de...

Don't drink caffeine after dark. If you have your last coffee in the early afternoon, most of the caffeine will have been flushed out of your body by 11pm.

Although avoiding coffee or tea within 6 hours of going to bed will make it much easier to drop off, it is unclear wh...

Since caffeine takes about 20 minutes to kick in, almost exactly the recommended nap length, down your latte just before lying down. 

The caffeine will act as a natural alarm, waking you up refreshed and ready to focus on the next activity. A 2003 Japanese study found that caffeine naps wer...