The term “nightcap” has been around since the 1700s, and many people today still believe an evening alcoholic drink helps them sleep. And while alcohol at first makes you feel sleepy and may help you fall asleep faster, it actually disrupts your sleep later in the night and prevents you from getting the good night’s sleep your body needs.

A new study confirms alcohol is a false friend when it comes to good sleep, and should not be used as a sleep aid. Alcohol actually reduces the restful REM (rapid eye movement) sleep, which can have a negative impact on memory, concentration, and motor skills the following day or over time if REM sleep continues to decrease.

If you want to feel refreshed in the morning and stay alert throughout your busy day, try these tips for a restful night’s sleep:

1.      Don’t watch TV or eat in bed.

2.      Minimize light, noise, and temperature extremes.

3.      Keep your bedroom between 54 and 75 degrees for maximum comfort.

4.      Don’t drink fluids after 8 p.m., so you won’t have to use the bathroom.

5.      Avoid naps, especially if you have trouble falling asleep.

6.      Don’t exercise close to bedtime.

Surprisingly, reducing your sleep by even 90 minutes in just one night can reduce your alertness the next day by as much as a third, making it critical you get the amount and quality of sleep your body needs to succeed.