Have you ever found yourself tossing and turning at night, wondering why your body feels restless even though you’re exhausted? Turns out, it might have more to do with your bedtime beverage than you think. What we sip before sleep can quietly impact everything. Some beverages can help you unwind, but others might cause discomfort and disrupt your sleep.
We spoke to Dr Archana Batra, Dietician and Certified Diabetes Educator, Gurugram, to help decode the best and worst drinks to have before bed.
Best Beverages To Drink Before Bed
1. Chamomile Tea
Chamomile tea contains an antioxidant called apigenin, which is commonly beneficial for those struggling with sleep issues. Drinking it just before bed provides you with relaxation and improves sleep quality. It contains various healthy benefits, such as digestive comfort, reduced anxiety and stress, muscle relaxation, and natural sedatives. It's caffeine-free and gentle on the stomach.
According to a 2011 study, human trials have shown chamomile extract can reduce anxiety and improve sleep quality, especially in postpartum individuals and older adults.
2. Warm Milk
Drinking a glass of warm milk before bed can help promote relaxation and support sleep. It contains certain compounds in milk, specifically tryptophan and melatonin that may help you fall asleep. "Tryptophan is an amino acid found in a variety of protein-containing foods. Certain compounds in milk, specifically tryptophan and melatonin may help you fall asleep. Your brain releases melatonin, also known as the sleep hormone. This hormone promotes sleep and regulates your circadian rhythm," said Dr Batra.
3. Almond Milk
Almond milk is a great option for those with lactose intolerance, as it's naturally lactose-free. It contains high magnesium and compounds, such as tryptophan and melatonin that support sleep.
Also Read: Did You Know Light Workout Before Bedtime Can Help Your Bowel Movement? Try These 6 Exercises!
4. Tart Cherry Juice
Tart cherries are a rich natural source of melatonin. Drinking a small glass of tart cherry juice improves both sleep quality and duration. A small clinical study of older adults with insomnia showed 84 extra minutes of sleep and improved sleep efficiency after drinking tart cherry juice twice daily.
5. Peppermint Tea
"Peppermint tea is a caffeine-free option that helps overcome digestive issues, provides relaxation to your muscles, and promotes a restful night. This drink gives you a feeling of soothing," added Dr Batra.
6. Ashwagandha Latte
A trendy adaptogenic drink, ashwagandha supports stress relief and can balance cortisol levels, encouraging deeper sleep when taken before bed. In 2021, an 8-week study involving 80 participants examined the impact of ashwagandha root extract on sleep quality in individuals both with and without insomnia. The results showed marked improvements in sleep, particularly among those suffering from insomnia.
7. Golden Milk (Turmeric Latte)
This Ayurvedic blend of turmeric, milk, and spices supports digestion and reduces inflammation, making it a nourishing, calming drink to wind down your day. A 2020 review found that participants who received ginger, either orally or applied topically, reported less pain and better knee function than those who received a placebo.
8. Valerian Root Tea
“A powerful herbal sedative, valerian root is known to improve sleep quality and reduce the time it takes to fall asleep. It may take a few days of use to notice the effects,” said Dr Batra.
Also Read: What Is Cognitive Shuffling And How Can It Help You Stop Overthinking At Bedtime?
8 Worst Beverages to Have Before Bed
1. Coffee
Coffee is rich in caffeine that distracts your sleep. Drinking coffee late in the evening can delay your body clock and reduce your deep sleep time. According to the Sleep Foundation, caffeine intake can delay your ability to fall asleep, decrease the total hours of sleep you get, and make your sleep feel less rejuvenating. Additionally, it can lower the amount of deep, slow-wave sleep you experience, which is essential for waking up feeling refreshed the following day.
2. Energy Drinks
"High in caffeine and sugar, energy drinks can lead to restlessness, increased heart rate, and disrupted sleep cycles. These drinks are designed to boost energy and alertness, which can make it hard to wind down and relax before bed," said Dr Batra.
3. Green or Black Tea
Though rich in antioxidants, these teas also contain caffeine. Drinking them before bed can make it difficult to fall asleep, especially for caffeine-sensitive individuals.
Also Read: Are Your Bedtime Habits Sabotaging Your Diabetes Control? Try These Healthy Habits
4. Alcohol
Drinking alcohol before bedtime can disrupt sleep patterns, causing frequent wakings and poor sleep quality. Chronic alcohol use may lead to long-term sleep issues, including sleep apnoea.
5. Sugary Soda
"Soda consumption close to bedtime can interfere with sleep due to its caffeine, sugar, and carbonation content. Therefore, opt for naturally flavoured water in the evenings to promote uninterrupted sleep," added Dr Batra.
6. Chocolate Milk
Drinking chocolate milk before bedtime can impact your sleep. Though it may feel like a comforting treat, chocolate contains caffeine and sugar, both of which can interfere with restful sleep.
7. Protein Shakes
Unless you're on a specific nighttime fitness plan, heavy protein shakes may lead to indigestion and disrupt sleep by increasing metabolic activity late at night
8. Spicy or Acidic Juices
Spicy or acidic juices like orange or tomato juice can trigger acid reflux or heartburn. The issues exacerbate especially when lying down, making them poor choices before bedtime.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]