Hi There, Caffeine and alcohol restriction 3-4 hours before sleeping is necessary. Both of them increase kidney function, so you need to go to washroom. Furthermore, caffeine activates REM off neurons so you can not begin you REM sleep although you start it so your sleep would not be refreshing. Meanwhile, you are not allowed to drink more than 300 mg caffeine a day which provides inversely more fatigue and also not refreshing sleep. Alcohol also can adversely affect your sleep. Despite the fact that it facilitates the starting of sleep, it omits deep sleep which is necessary for body to become fresh. I hope this piece helps, but ask me if you have any question.

hi jack
am dr.surendiran
nice to meet you in hcmagic
Alcohol consumption can induce sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time as well as the time required to fall asleep (i.e., sleep latency).

This Alcohol Alert explores the effects of alcohol consumption on sleep patterns, the potential health consequences of alcohol consumption combined with disturbed sleep, and the risk for relapse in those with alcoholism who fail to recover normal sleep patterns.
Despite some improvement after withdrawal subsides, sleep patterns may never return to normal in those with alcoholism, even after years of abstinence. Abstinent alcoholics tend to sleep poorly, with decreased amounts of SWS and increased nighttime wakefulness that could make sleep less restorative and contribute to daytime fatigue
hope helped your query
regards dr.surendiran