{"id":18667,"date":"2023-06-22T15:59:42","date_gmt":"2023-06-22T15:59:42","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=18667"},"modified":"2023-06-22T18:17:37","modified_gmt":"2023-06-22T18:17:37","slug":"sleep-vs-drinks-what-to-drink-and-when-to-drink-it","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/sleep-vs-drinks-what-to-drink-and-when-to-drink-it\/","title":{"rendered":"What to drink\u2014and not to drink\u2014for better sleep"},"content":{"rendered":"In a perfect world, sleep would be as easy as flipping off the lights, jumping into bed and closing your eyes. Sadly, that\u2019s not the case for most of us. We need a little help to unwind and drift off to snoozeville.While many factors influence your slumber the liquids you sip at night can play a major role. Some drinks can lull you into rest, while others have the opposite effect.So, here are four drinks to try for better sleep \u2013 and four to avoid.4 drinks that help promote sleep1. Tart cherry juiceThe latest hack for better sleep: tart cherry juice. It\u2019s a trending favorite among influencers and wellness experts, and for good reason. Pure tart cherry juice is a great source of magnesium\u2014which may help calm and relax muscles\u2014and melatonin, a hormone that plays a role in your sleep-wake cycle. Drinking a glass before bedtime might improve the quality and duration of sleep, according to research.1An important caveat: Tart cherry juice is\u2026well, tart \u2013 so sugars are often added, and this can interfere with the benefits. Try to find 100% pure tart cherry juice with no added sugars, and combine it with ice or sparkling water to help it go down more easily.2. Warm milkA favorite for all ages, a glass of warm milk is one of the best things to help you unwind before bedtime. Warm drinks help you to relax and milk contains tryptophan, an amino acid that plays an important role in making serotonin, a brain chemical linked to slumber. Not only do you need serotonin to make melatonin, but it also plays a huge role in how well and how long you sleep.So heat up a glass, savor each sip and cue your body it\u2019s snooze time.3. Chamomile teaChamomile tea has long been touted for its calming and relaxing effects. It\u2019s a flowering herb from the Asteraceae plant family with mild sedative properties. The tea contains apigenin, a compound that interacts with receptors in your brain that are involved in your sleep-wake cycle. By stimulating these receptors, chamomile tea can promote drowsiness and help you fall asleep faster.2Enjoying a cup about an hour before bedtime should help soothe your mind and prepare your body for sleep.4. Valerian root teaValerian root is derived from the Valeriana officinalis plant and has been used for sleep and relaxation for centuries. Though more research is needed, experts believe adding valerian root tea to your nightly routine can help with restful shuteye.That\u2019s because it contains valerenic acid and other compounds that interact with certain receptors in your brain, including GABA receptors, which are involved in regulating sleep and relaxation. By enhancing the activity of GABA, valerian root tea helps promote feelings of calmness, making it easier to fall asleep.3What\u2019s more, it can improve sleep quality by increasing deep sleep\u2014aka slow-wave sleep\u2014so you feel more refreshed in the morning.So if quality slumber is a nightly struggle, try brewing valerian root tea as a before-bed drink.4 drinks to avoid close to bedtime:1. Cut the caffeine earlyIt\u2019s no secret that caffeine can keep you awake, but what you might not know is how long that effect can last. Caffeine can have a significant impact on your system for as much as 6 hours after drinking, according to some research.4So while we all love our late-afternoon pick-me-up, it might be a good idea to swap your hot brew for a decaf tea \u2013 and avoid other caffeinated beverages within 6 hours of bedtime.2. Limit alcoholWhile a glass of wine or cold beer might seem appealing after a long day, these nightcaps can sabotage sleep. True, it can induce drowsiness at first, but it also causes fragmented sleep, making you feel less rested when you wake.In fact, alcohol can disrupt sleep almost as much as caffeine\u2014even in small amounts. It does this by getting in the way of hormones your body makes during healthy sleep and by triggering symptoms like snoring, sleep apnea and sleep disruption.To prevent this issue, keep your alcohol consumption moderate and avoid drinking within 4 hours of bedtime.3. Avoid sugary drinksThis probably isn\u2019t surprising, but sugary drinks like sodas and even some fruit juices can interfere with sleep. The high sugar content can cause spikes in blood sugar levels, leading to restlessness and making it harder to fall asleep.Sugar also impacts your sleep cycle. The more sugar you eat or drink before bed, the less time you\u2019ll spend in deep, slow-wave sleep, according to one study.5 If you can, opt for healthier, sugar-free alternatives.4. Keep away from citrus drinksWhile citrus juice is often touted as a health drink, having it too close to bedtime can cause discomfort, especially when lying down.Citrus fruits are naturally acidic. Drinking their juice right before bed can trigger acid reflux or heartburn, which can make it challenging to fall asleep or stay asleep throughout the night.To minimize digestive discomfort, avoid drinking citrus and other acidic drinks before bedtime.Last wordsWhile it\u2019s important to pay attention to what you drink, it\u2019s also important to think about how much. Taking in too many fluids before bedtime can lead to frequent nighttime bathroom breaks. This disrupts your sleep and makes it harder to achieve deep, uninterrupted rest.To minimize disruption, it&#8217;s best to reduce your fluid intake, especially in the hours leading up to bedtime.Read next: 5 ways to optimize your bedroom for sleepAbout GabbyGabby is a Nutritionist with a master\u2019s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.\u202fGabby is just one of the many experts at Persona who are here to accelerate your wellness journey. If you have questions about nutrition or your personalized program, reach out now or book a free appointment with Gabby or another of our amazing nutritionists.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.","protected":false},"excerpt":{"rendered":"<p>In a perfect world, sleep would be as easy as flipping off the lights, jumping into bed and closing your eyes. Sadly, that\u2019s not the case for most of us. We need a little help to unwind and drift off to snoozeville.&nbsp;&nbsp;","protected":false},"author":52,"featured_media":18831,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1821,1895],"tags":[38],"class_list":["post-18667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","category-wellness-journey-sleep","tag-food"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/18667","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/52"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=18667"}],"version-history":[{"count":10,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/18667\/revisions"}],"predecessor-version":[{"id":18847,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/18667\/revisions\/18847"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/18831"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=18667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=18667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=18667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}