• Hello, thank you for your question. Tea contains caffeine, although not as much as coffee. However, an accumulation of caffeine drinks during the day adds up to a lot by the time you want to go to bed. Some people really cannot sleep if they consume caffeine too soon before bed, but some people can. Either way, caffeine still affects the quality of sleep in both types of people, so it is advisable not to consume any caffeinated drinks in the evening.

• Sometimes people say that alcohol helps them sleep. In a way, this is half true, as alcohol will help you to pass out, but the ensuing sleep is not a quality sleep and you will wake up not feeling well rested. So alcohol should also be avoided right before sleep.

• Your problem may also be related to other things that are keeping you awake. Proper sleep hygiene may be helpful in resolving your problem. You must separate your sleeping area from your working area and your eating area, this will train your brain to prepare for sleep when you enter your bedroom.

• You can also develop a sleeping ritual, such as taking a warm bath, mediate, or reading a book before sleep. You should also try to go to bed at the same time every night, avoid daytime napping, and do not look into screens such as your handphone or laptop before sleep. The artificial light from these screens and devices may send mixed signals to your brain, which will keep you awake throughout the night.

• Finally, regular exercise during the day is proven to improve mood and also improve the quality of sleep at night. I hope this answers your questions and these tips are helpful for you.

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