Fast Company has compiled a list of six sleeping habits, as well as the supporting research, that can help increase productivity and improve concentration.

A few glasses of wine may help ease your mind and put you to bed, but it will also disrupt your sleep and cause you to wake up in the middle of the night.

Alcohol reduces rapid eye movement (REM) sleep, which is important for increasing learning potential, and the more you drink, the more you are affected.

Similarly, caffeine also affects your sleep, and according to one study conducted at the Sleep Disorders & Research Center at Henry Ford Hospital, caffeine taken six hours before bedtime or less contributes to significant sleep disruptions.

Because people react to caffeine differently, the National Sleep Foundation suggests that people who are sensitive to its effects should avoid consuming coffee, soda or chocolate after lunch time.