Best and Worst Drinks Before Bedtime

According to the CDC, 1 in 3 adults do not get the recommended 8 hours of sleep per night. With busy schedules and stressful lives, sleep can often go by the wayside. Fortunately, there are simple lifestyle changes that can help improve your sleep hygiene. One of which is being aware of the things you should and shouldn’t drink before bed.

Worst Drinks Before Bed

Caffeinated beverages: You probably already know that caffeine before bed is a bad idea. Coffee, green tea and other caffeinated teas, and energy drinks are among the worst beverages to have before bedtime. Caffeine is a stimulant which will make falling asleep difficult. “Typically, it can take 4 to 6 hours for your body to metabolize half of what you consumed”, according to the FDA.

Alcohol: Alcohol is the enemy of sleep for many reasons. It disturbs the REM and non-REM sleep cycles which “decreases overall sleep quality, [resulting] in shorter sleep duration and more sleep disruptions” (Sleep Foundation). While alcohol does act as a sedative, and you might find yourself falling asleep quickly after a couple drinks, it does not assist in healthy sleep patterns and will result in less overall quality of sleep.

Sugary Drinks: Highly sugary drinks are not recommended before bed either. Eating or drinking a lot of sugar throughout the day can make it difficult to stay asleep, causing disrupted sleeping patterns. Drinks like soda that have high sugar and caffeine content will keep you up at night and can potentially cause a host of other issues such as headaches and weight gain.

Best Drinks Before Bed

Decaffeinated Teas: Some herbal teas have relaxing properties that encourage sleep and relaxation. Additionally, many find the warmth and aroma of tea to be a soothing bedtime ritual. Some teas you might want to try before bed include:

• Chamomile
• Valerian
• Lavender

Tart Cherry Juice: Sour cherries have many beneficial health properties. They reduce inflammation and muscle soreness while giving the immune system a boost. Drinking a glass of tart cherry juice before bed can also help you sleep as sour cherries contain tryptophan and melatonin. Tryptophan helps the body produce melatonin, which is the sleep hormone that helps transition you into sleep. For these reasons, tart cherry juice can help you fall asleep and stay asleep longer. Make sure to buy sugar-free juice, as you don’t want to increase your sugar intake before bed.

Warm Milk: Warm milk is another sleep-inducing drink for bedtime. Like tart cherry juice, milk contains tryptophan which helps the body produce more melatonin and serotonin. Those who are lactose intolerant can opt for almond milk instead.

Banana Smoothie: Bananas contain healthy carbs which can help you feel satiated before bed and curb cravings. “Because of the amounts of potassium and magnesium, it also relaxes your muscles” (Milk and Pop). Check out this recipe for a Bedtime Green Smoothie with banana that will help you fall asleep.

We hope you found this helpful! Introducing some of these drinks or eliminating others from your bedtime routine can help you achieve those 8 hours of quality sleep.

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Sources:

• https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html
• https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
• https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
• https://milkandpop.com/bedtime-green-smoothie/#:~:text=Banana%3A%20this%20fruit%20is%20full,the%20right%20amount%20of%20sweet.
• https://sleepeducation.org/five-drinks-avoid-before-going-bed/#:~:text=Sodas%20are%20loaded%20with%20caffeine,from%20sleep%20during%20the%20night.
• https://www.healthline.com/nutrition/drinks-that-help-you-sleep#9.-Banana-almond-smoothie