Sleep vs drinks: What to drink and when to drink it 

Whether you like to cozy up with a warm glass of milk or some chamomile tea, some drinks can lull you into calm and better sleep, but others hold the power to disrupt quality shuteye. Here are 3 to avoid too close to bed:

1. Cut the caffeine early

It’s no secret that caffeine can keep you awake, but many people don’t know how long that effect can last. Research suggests caffeine can have a significant impact on your system for as much as six hours after you consume it. That’s bad news at bedtime. To ensure you get a good night’s sleep, avoid drinking tea, coffee and other caffeinated beverages after about 4pm. 

2. Limit alcohol 

While alcohol may induce drowsiness – and so a nightcap might seem inviting, it can actually cause fragmented, making you feel less rested when waking. Although alcohol’s effects are markedly different from caffeine’s, it can have a similarly disruptive impact on slumber—even in small amounts. It does this by getting in the way of hormones the body produces during healthy sleep and triggering symptoms like snoring, sleep apnea and sleep disruption. To prevent this issue, keep your alcohol consumption moderate, and try not to drink close to bedtime. 

3. Sugary and Carbonated Drinks

Sugary and carbonated drinks like sodas and some fruit juices can interfere with sleep. The high sugar content can cause spikes in blood sugar levels, leading to restlessness and difficulty falling asleep. And the carbonation can cause bloating or discomfort, making it harder to get comfortable at night. Opt for healthier alternatives or avoid high sugar drinks close to bedtime.