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"I also recommend you stop drinking caffeine at 2 p.m.
Your circadian rhythm and internal body clock give you an indication of when to exercise so you don't interfere with sleep.
There are two "types" of exercisers: You either get energized after working out or you feel more relaxed.
"To make a generalized recommendation, you probably shouldn't exercise within 90 minutes of lights out, but some people would argue four hours before bed is even bad because you're increasing your core body temperature," Breus says.
Think of sleep as a performance activity, Breus suggests.
Caffeine is arguably the most abused substance on earth, Breus says; but telling you to stop drinking coffee is a tall order you're not apt to make. For starters, wait 90 minutes from the time you wake up to drink a cup of coffee, Breus says.
Your cortisol levels are at their highest in the morning, so if you introduce caffeine right away, your body will stop producing your wake-up-and-tackle-the-day hormone cortisol, which helps jolt your system awake.If you're the type to get energy from exercise, move in the morning to get that boost.If you have a type A personality and high anxiety levels, exercise closer to bedtime."Wash off the outside of a banana, cut off the tips, and cut it in half, leaving the fruit in and the peel on," Breus explains."Place it in about 3-4 cups of boiling water, leave it for 5 minutes, then steep the water." Add a little honey and cinnamon to top off your nightcap for an alternative to chamomile tea."That paralysis doesn't let you create friction and move around to get warm, so you're pulled out of REM sleep if the temperature is too cold," Breus says.