How What You Drink Affects Your Sleep

Getting adequate sleep is important for nearly every function of our bodies. Oftentimes when trying to improve sleep, you’ll hear tips like put your phone away 30 minutes before bed, turn down the lights, or wind down with a good book. But have you ever considered how what you drink affects your sleep? If not, you may want to rethink your bedtime drink.

Let’s first talk about caffeine. Many of us rely on it in the morning or during the day to give us a boost of energy and alertness when we start to lose steam. If you’ve ever wondered why caffeine has this effect, it’s because it blocks a neurotransmitter called adenosine whose role is to promote sleep. So as you can imagine, the consumption of caffeinated beverages too close to bed often has a negative impact on feeling sleepy and being able to fall and stay sleep. Caffeine seems to affect individuals differently so it’s important you recognize the effect different amounts of caffeine have on you individually and adjust your consumption accordingly. However, experts recommend avoiding caffeine for upwards of 8 hours before bed to ensure the best sleep. Common caffeinated drinks include coffee, tea, energy drinks, soda, and diet soda.

Alcoholic beverages are another popular choice around bedtime. A common misconception about alcohol before bedtime is that it helps you sleep. While it’s true that alcohol is a sedative and many studies have shown that alcohol reduces the amount of time it takes someone to fall asleep, it’s important to know that alcohol before bed can significantly disrupt the quality of sleep you get. Alcohol consumption before bed interferes with neurotransmitters that regulate sleep and wakefulness which disrupts our normal sleep patterns and results in lighter, less restful sleep with more frequent wakings. This leaves us feeling groggy and tired the next day.

Studies have also found that in people with diagnosed sleep apnea or those who snore, alcohol consumption relaxes the muscles in the throat and narrows the airway therefore increasing symptoms of these conditions and further disrupting sleep if consumed before bed. Experts recommend avoiding alcohol 3 to 4 hours before bedtime to avoid these disruptions to sleep.

Another consideration is the amount of fluid you drink before bed. Increased consumption of liquids too close to bedtime increases the likelihood of frequent urination throughout the night. This prevents restful sleep because it can disrupt important REM sleep. Aim to consume most of your fluids throughout the day and stop at least one hour before bedtime to give your body plenty of time to process those fluids. Some medications have a side effect of increased urination as well, so talk to your doctor about how to best manage your medication to reduce this occurrence overnight.

If you’re looking for more ways to ensure you sleep your best, you can find tips on how to build a nighttime routine here.