You may like to unwind after work with a beer or a glass of wine. Or perhaps you enjoy having a cup of coffee after dinner. But drinks that contain alcohol and caffeine can disrupt your sleep if you enjoy them too close to when you plan to go to sleep. Caffeine can stay in your system for up to 6 hours. It can keep you up and give you the jitters. And alcohol can affect your sleep for up to 2 hours per drink. While alcohol may make you feel sleepy at first, it can cause you to wake up in the middle of the night. That doesn’t mean you can’t drink at all. Just be selective. A cup of chamomile tea, warm milk, or plain water might be better choices. Be sure to finish any beverage at least an hour before bedtime.