Hi there, thanks for asking. You have mentioned to very good points. Sleep hygiene
includes several important points about caffeine and alcohol. caffeine should be used up to 300 mg a day which is equivalent to 3 cups of coffee. If you drink coke, you can look to be aware of its caffeine and you should drink less than 2-3 cups of coffee a day. Drinking alcohol during the weekend change the architecture of your sleep (decreases the deep sleep which is very important for body refreshment) and also changes your circadian cycle which can continue for several days. These factors cause chronic insomnia
and chronic insomnia causes fatigue
(feeling extremely tired), depression
. I wish you the best health.