Caffeine could be keeping many of us awake at night because its effects are more long-lasting than we realize. Experts recommend cutting off the caffeine seven hours before bedtime. Here are some tips for caffeine use.

2. Think twice before sipping that 3 p.m. latte if you hope to be sleeping soundly at 11 p.m. The National Sleep Foundation recommends avoiding foods and drinks high in caffeine for at least eight hours prior to bedtime.

3. Be on the lookout for hidden sources of caffeine, such as chocolate and medications.

4. Avoid all high-energy drinks since most of them contain very high levels of caffeine.

5. If you cannot go a day without caffeine every few hours, says Dr. Breus, it's time to re-evaluate your work, social, parenting and sleep schedules. Are you getting enough sleep? Can you go to bed earlier?