In general, don’t drink coffee after 2PM or at least 8 hours before bedtime, whichever comes first. This will make sure you get all of the cognitive benefits of caffeine without sacrificing your sleep. Researchers at Michigan’s Henry Ford Hospital’s Sleep Disorders & Research Center and Wayne State College of Medicine found that caffeine consumed even 6 hours before bedtime resulted in significantly diminished sleep quality and sleep quantity. The best thing you can do? Keep track of your caffeine intake and sleep patterns to see how it affects you.
Perhaps the most common reason people report not being able to sleep is that they don’t know how to clear their minds and stop worrying. For that, Asprey suggests deep-breathing exercises like those from Art of Living, pranayama yoga, and meditation, which can do wonders for helping your brain shut down, recuperate, and prepare for the next day.