Your choice of beverage or drink at night can be the difference between a good night's rest and a night of restlessness . This is why you must know what to and not to drink before bedtime.
It is a common for wellness drinks and other beverages to promise you a great night's sleep if you take them before bed, but not all of them keep their promise. Therefore, we have compiled a list that let you know what to drink and what not to drink before bedtime.
Moreover, as a general rule, it is ideal that you don't have too much of any beverage before heading for bed. This is because it can cause frequent urination, which would disrupt your sleep. This rule applies particularly to older adults, those with sensitive bladders, and those on medications that increase volume and frequency of urination. In fact, for these individuals, experts recommend no beverage intake, except tiny sips of water in the case of thirst, within three to four hours before bedtime.
What to Drink Before Bedtime?
- Chamomile Tea
Research has indicated that Chamomile tea contains soothing and sleep-inducing properties, making it a tea to drink before bedtime. Studies published in a journal dedicated to sleep-deprived persons expressly stated that Chamomile tea would guarantee a good night's rest. It has even been recommended for insomnia patients by experts.
- Undiluted Coconut Water
Coconut water contains ingredients that help relax the muscles and guarantee sleep, such as magnesium and potassium. This makes it a good liquid to drink before bedtime. Furthermore, it contains a great deal of Vitamin B, which is reputed for its effect in reducing the stress levels of individuals. The combination of these ingredients makes it proper to take some coconut water before getting into bed.
- Herbal Tea with Lemon Balm
Herbal teas are also great drinks to take before bedtime, especially when mixed with lemon balm. Any person seeking a natural sleep aid can find herbal teas to be a good choice. Furthermore, Lemon balm, called balm mint in some regions, reduces tension, prevents insomnia, and promotes healthy sleep. If you want the best herbal tea, wash about ten lemon balm leaves and add them to boiling water in your teapot. Next, add a spoonful of honey and drink the hot tea while still hot after steeping for about five minutes.
- Tart Cherry Juice
Experts have found tart Chery Juice to help decrease insomnia, thereby making it a great drink to take in before bedtime. A study in 2010, which was published in the Journal of Medicinal Food, stated that taking 16 ounces of tart cherry juice in the day helps reduce insomnia at night. This could be because cherries are packed with melatonin, which is an antioxidant that helps regulate sleep.
- Banana Smoothies
Getting great sleep can also be as easy as making a banana smoothie before bed. It's a great way to get a good night's sleep without any fuss. The only thing you need for a delicious smoothie is a banana, almond butter, and milk. Apart from being filled with magnesium and potassium to promote muscle relaxation, this healthy beverage helps you curb midnight snack cravings.
What Not to Drink Before Bedtime?
There are no surprises here, primarily due to the caffeine contained in coffees. Caffeine prevents sleep. Moreover, a study has stated that consuming caffeine even as far back as six hours before bedtime can reduce sleep time by up to an hour. Another effect of coffee is that it increases urination, therefore ensuring disruption to your sleep when you take it before bedtime.
Taking in soda before bed is definitely not a good choice, mainly because Sodas contain a double dose of caffeine and a great deal of sugar. As we mentioned earlier, caffeine makes it difficult for individuals to fall asleep, while sugar, on the other hand, makes staying asleep a problem. Many times, as studies have shown, those who takes sugary foods or drinks just before bedtime are more likely to wake up from sleep.
Alcohol can make you sleepy after a few drinks; it's a known fact. Although you might believe alcohol can help you sleep, there are detrimental effects after drinking. Its most noticeable effect is that it causes more need to urinate during the night, which quickly disrupts sleep patterns. Alcohol consumption disrupts your sleep and impair rapid eye movement (REM) sleep. In addition, insomnia can be triggered by heavy drinking.
Finally, the severity of breathing problems during sleep can also be made worse by alcohol. Sleep apnea and snoring are examples of these problems.
- Energy Drinks
Drinking an energy drink before bed is obviously not a good idea. These beverages contain a lot of caffeine, which can reduce your sleep time. It is common for energy drinks to contain between two and three times as much caffeine as soda or coffee.
What About Water?
Taking water before bedtime is dicey, as experts seem to differ. While all agree that water is very good to take during the day, some are convinced that the fact that water increases urination makes it a wrong choice to take before bedtime. On the other hand, others point to dehydration has a link to poor sleep as a reason why water should always be taken.
The best choice, in our opinion, will be to take so much water during the day and reduce the intake before bedtime to prevent disruption of sleep due to urination.
One Way to Always Get Good Sleep
While your choice of night beverage can certainly affect the quality of your sleep, there are certain science-based materials designed to ensure your sleep is refreshingly pleasant and adequate. An example of such materials is our DORMU Snuggler Weighted Blanket.
Our blanket is designed with highly comfortable materials that help you relax and give you the same effect that a warm, loving hug does. Snuggle with this and you are sure to have a smooth trip to ”sleep-land.”
Indeed you should be careful about what to or not to drink before bedtime, but with materials like this, you can guarantee a good sleep.