Struggling to sleep: a practical routine and when to get help
Make an evening plan that fits your household and recognise when persistent sleep difficulty needs more than habit advice.
Read the guide →← Sleep & snoring
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Caffeine, alcohol and sleep: what is worth changing?
Notice the pattern, try a manageable change and keep the focus on how you feel rather than a perfect set of rules.
By SHIFT Some Timber · Sources checked . General information, not an individual assessment. This guide has not been reviewed by a clinician.
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The short answer
Caffeine can make it harder to settle, and alcohol can disrupt sleep even if it initially makes you feel sleepy. Look at timing and the whole pattern, then try a realistic change. If sleep problems persist or affect daily life, ask a GP rather than relying on another drink or supplement.
Start with what you actually drink
For a few ordinary days, note coffee, tea, energy drinks, pre-workout products and alcohol, including roughly when you have them. Include drinks during night shifts and days off. You do not need a detailed nutrition spreadsheet. The aim is to spot a pattern you can discuss or change, not to grade yourself.
Move the useful decision earlier
NHS sleep advice identifies caffeine and alcohol among things that can disturb sleep. If a late caffeinated drink is part of your routine, consider trying it earlier or choosing a caffeine-free alternative. Match the change to your intended sleep period, particularly with shifts. Do not assume a product described as “natural energy” is caffeine-free; check the label.
Separate feeling sleepy from sleeping well
An alcoholic drink may be associated with winding down, but it is not a treatment for a sleep problem. Consider whether you can keep the part of the evening you enjoy while changing the drink or timing. If you are concerned about your alcohol use or find changing it difficult, ask a GP or appropriate support service for help.
Choose one change you can judge
For example, replace the last caffeinated drink of the day while keeping the rest of the evening broadly similar. Notice sleep and daytime functioning rather than chasing one wearable score. If work, pain, stress or caring responsibilities are the main obstacle, acknowledge that too. A drink change cannot solve every reason someone is awake.
Do not hide a persistent problem
If difficulty sleeping has continued for months, affects daily life or comes with pronounced daytime sleepiness, arrange medical advice. Mention snoring and breathing pauses if present. Ask Timber can help you describe a pattern or understand general sleep information, but cannot decide the cause. Persistent insomnia may need a structured assessment and treatment rather than a growing collection of sleep products.
Sources and scope
Source checking is separate from clinical review. Linked guidance may change. Product instructions and service availability must be checked on the current product or provider page.
One useful next step
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