10 Beverages That Ruin Your Sleep Quality & 10 To Drink Instead
Sleepy Sipping
If you’re having trouble sleeping, it might be something in your drink! Many drinks can actually make you very alert and hyperactive, resulting in disrupted sleep and groggy mornings. This list breaks down all the beverage do’s and don’ts when it comes to restful slumber.
1. Coffee
Coffee can be a hit or a miss depending on who’s drinking it, because for some people it can be quite soothing. However, for most, caffeine is a stimulant that blocks adenosine, which is the chemical needed to promote sleep. That means you can easily stay up for long hours with increased cortisol if you drink coffee.
2. Alcohol
While some people like to take a nightcap before bed, the truth is that alcohol only makes you sleepy initially. After that, it will wreak havoc on your REM sleep and will cause you to wake frequently and have a fragmented sleep.
3. Sweet Sodas
Any soda that is high in sugar is going to spike your blood sugar. This means you can expect frequent sugar crashes throughout the night, which will all too easily wake you up. Try diet sodas instead to avoid this.
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4. Chocolate Drinks
Think of milkshakes or any tea or coffee with chocolate thrown in. Chocolate, even healthy variants like dark chocolate, contains caffeine. This makes them a very problematic beverage before bed, as they will stimulate your brain and disrupt sleep.
5. Caffeine Teas
While some teas are very helpful for falling asleep, others certainly are not. You want to avoid teas that contain caffeine, which can even be the case for herbal variants like ginseng or yerba mate. So just be sure to check the label before buying.
6. Fruit Juices
You might think fruit juices are healthy, and while they are, most commercial brands overload them with sugar. Too much sugar will cause crashes during the night, which will also increase your risk of having nightmares or restless sleep.
7. Orange Juice
While orange juice is a great drink to start your morning with, it’s quite the opposite late at night. This citrusy drink can trigger your acid reflux, especially when you decide to lay down for the night, making evening an uncomfortable experience at best.
8. Lemonade
Lemonade suffers from a similar fate to orange juice. It’s high in citrus, which means it too is quite acidic, leaving you feeling restless and having to wake up constantly throughout the night. Maybe have a squirt of lemon in a caffeine-free tea instead.
9. Sparkling Water
Now you may think sparkling water should be perfectly safe, but carbonated drinks can also trigger your acid reflux. Plus, this can also trigger your bladder and make it hard to fall asleep and stay asleep.
10. Too Much Water
Too much of anything is a bad idea when you’re trying to fall asleep, and water is no exception. Drinking too much around bedtime will lead to frequent bathroom breaks and a disruptive sleep cycle. That’s why it’s recommended to finish drinking water 1 to 2 hours before bed.
Now that we have talked about drinks you want to avoid before bed, here are 10 that will make sleeping much easier.
1. Warm Milk
As long as you avoid the chocolate variant, a warm glass of milk has a psychological association with comfort and bedtime. It also contains tryptophan, which is an amino acid that helps produce melatonin, making it much easier to relax.
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2. Chamomile Tea
Chamomile is a trusted aid when it comes to promoting sleep. It can even act as a mild tranquilizer at times as it promotes calm and sleepiness, thanks to the fact that it contains apigenin, an antioxidant that reduces insomnia.
3. Cherry Juice
While you want to avoid sugary and citrusy fruit juices, cherries are a whole other ball game. This is because cherries are rich in melatonin, the hormone that regulates sleep. In fact, most people find their sleep duration and quality increase after consuming cherry juice.
4. Banana Smoothies
Not all smoothies are made equally, but banana is certainly up there. That’s because it’s rich in potassium, which relaxes muscles and can prevent night cramps that are known to disturb sleep from time to time.
5. Almond Milk
Another type of milk you can have without worry is almond milk, as it is rich in magnesium that regulates neurotransmitters and melatonin. This can also help you relax muscles and avoid a disruptive sleep.
6. Valerian Root Tea
While it sounds like something out of a fantasy novel, valerian root tea is a traditional herbal remedy known to increase GABA. GABA is a calming brain chemical that can make it easier to fall asleep faster, and is even known to reduce anxiety.
7. Lemon Balm Tea
While lemon in its sharpest and strongest forms is to be avoided, this tea on the other hand is a perfect stress reliever. It’s a calming mint tea variant that is often used as a replacement for chamomile due to its stronger calming effects.
8. Turmeric Milk
This drink gained popularity throughout South Asia, but essentially involves mixing a spoonful of turmeric into warm milk to create golden milk. This drink reduces inflammation and anxiety, and is known to be very relaxing and cozy.
9. Ashwagandha Tea
Ashwagandha is an adaptogen known to lower cortisol, which is the hormone responsible for stress in the brain. By drinking this tea, you can calm the nervous system and even combat insomnia, preventing restful sleep.
10. Peppermint Tea
Finally, this tried and true caffeine-free tea has plenty of health benefits. Not only does it soothe your body and help you relax, but it can also combat stomach discomfort that might be keeping you awake.
