Many people don’t realize that consuming certain beverages too close to bedtime can impact sleep quality. Here’s what not to drink before bedtime if you want a restful night’s sleep.
To ensure you’re still hitting the hay at a reasonable hour and getting enough restful sleep each night, look closely at what you’re drinking before bedtime.
Knowing which beverages should be consumed earlier in the day or avoided altogether can help ensure you’re well-rested and ready for all life’s adventures tomorrow!
What Not to Drink Before Bedtime
1. Avoid Coffee Before Bedtime
Coffee can cause chaos when consumed close to bedtime. Caffeine, the stimulant found in coffee, has been known to wreak havoc on our sleep patterns and overall health when ingested too close to the time we should be hitting the hay.
The consumption of coffee late in the evening or right before bed will cause disruptions in your REM sleep, which is essential for both physical and mental well-being.
Caffeine doesn’t stay in your body forever, which is good for your sleep hygiene. But the effects of caffeine can last up to six hours, making it difficult to fall asleep or stay asleep if consumed too close to bedtime.
2. Don’t Consume Alcohol Before Bed
In addition to avoiding coffee hours before bed, alcohol should also be avoided.
While it may seem like a good idea to drink before going to bed, the effects of alcohol on sleep quality and duration can be detrimental.
It’s important to know when to stop drinking alcohol before bed, as it can disrupt your regular sleep cycles.
Popular types of alcoholic beverages that should be avoided before bedtime include beer, wine, and hard liquor.
- Beer has been found to reduce REM (rapid eye movement) sleep and increase wakefulness during the night.
- Wine has been found to reduce total sleep time and lessen restorative deep sleep stages.
- Hard liquors such as whiskey or vodka can lead to an even greater reduction in slow-wave sleep which is important for feeling well-rested in the morning.
It’s best practice not to consume any alcohol before going to bed if you want a peaceful and restful night’s slumber.
While having a few sips of wine or beer before bed may make you feel relaxed initially, your precious sleep may suffer in the long run.
3. Watch Out For Soda And Sugary Drinks
It’s not just coffee that contains caffeine – many common caffeinated beverages should also be avoided before bedtime.
Soft drinks like cola and energy drinks are full of stimulants that can cause poor sleep.
Sports drinks are another popular beverage that should be avoided before bedtime. Though they may be beneficial for replenishing electrolytes after a workout, they also contain high sugar levels and other additives.
Sugars in sports drinks can cause sleep disorders and cause an energy crash later at night. For a good night’s rest, avoiding sugary sodas and sports drinks before bedtime is best.
For optimal restful sleep, it is best to abstain from caffeine-containing beverages and sugary sodas for six or more hours before going to bed.
4. Steer Clear Of Energy Drinks
Although it may seem like a great way to stay up late and study or finish work, energy drinks should be avoided before bedtime.
These beverages often contain high amounts of caffeine, which can cause sleep latency (how long it takes you to fall asleep) and keep you awake during the night.
Furthermore, most energy drinks have large amounts of sugar as well, which can cause an increase in heart rate and disrupt sleep patterns.
So how much caffeine is too much? Experts recommend avoiding all caffeinated products four to six hours before bedtime, including energy drinks!
So if you’re looking for a good night’s rest, avoid consuming energy drinks close to bedtime.
5. Is It Okay To Drink Tea Before Bed?
Tea has long been considered a natural remedy for many ailments, including insomnia. It contains compounds such as theanine and L-theanine which can help reduce stress levels and relax the body.
Additionally, certain herbal teas contain compounds like valerian root that may induce sleepiness.
On the other hand, caffeinated teas like black or green tea can have a stimulating effect on the body that could interfere with falling asleep quickly.
It’s important to consider one’s individual tolerance and preferences when deciding whether to consume tea before bedtime.
Suppose one is sensitive to caffeine or has difficulty sleeping. In that case, it may be better for them to avoid drinking tea in the evening.
Ultimately, it’s up to each person to make an informed decision about what works best for their health and lifestyle habits.
6. What About Water?
Sipping a glass of water throughout the day can help keep you hydrated without causing sleep issues.
Drinking water before bed is fine, but don’t drink too much (so it wakes you up for the bathroom).
Some people may find that hot water helps them relax before bed and get into sleep mode.
Frequently Asked Questions
What Type Of Tea Is Best For Consumption Before Bed?
In the evening, many people seek a soothing way to end their day.
One question often arises: What tea should be consumed before bedtime?
Herbal teas are especially beneficial as they contain anti-inflammatory properties and natural calming agents such as chamomile and lavender.
These ingredients provide physical and mental relaxation while helping you sleep better at night.
Additionally, herbal teas are caffeine-free, allowing for deeper sleep without any disturbances from stimulants, making them perfect for those who need something light before bedtime.
How Much Caffeine Is In A Cup Of Coffee?
Coffee is one of the most popular beverages in the world, containing a significant amount of caffeine. Here is an overview of how much :
- 8 ounces brewed black coffee: 95 mg (caffeine on average)
- 8 ounces brewed decaf: 2 mg
- Espresso shot: 64 mg
- 12 ounces of caffeinated soft drink: 35 mg
- 8 ounces green or black tea: 35 mg
- 8 ounces energy drink: 50-250 mg
The amount of caffeine may vary depending on the type of beans used and how they’re roasted. Darker roasts tend to have less caffeine than lighter roasts because they’re roasted at higher temperatures for longer periods.
Additionally, cold brew and French press coffees tend to have higher levels of caffeine due to their extended brewing time.
The Bottom Line
Sleep quality can be adversely affected by caffeinated beverages and alcoholic drinks before bed.
Caffeine can keep you awake for hours and disrupt your sleep. Drinking alcohol before bed also has adverse effects. It interferes with sleep, causes dehydration, and negatively impacts liver health.
In conclusion, when it comes to beverages that should be avoided before bedtime, coffee and alcohol top the list. Instead, choose decaffeinated tea or herbal infusions containing calming ingredients like chamomile and lavender.
So, think twice the next time you consider reaching for that late-night cup of joe or glass of wine!
Read more: Foods That Help You Sleep (Top 15 Foods for a Great Night’s Sleep).