What Not To Drink Before Bed: Top Drinks You Should Avoid

Given my love for morning coffee, I have realized that caffeine, along with other beverages such as alcohol and even water, can subtly affect sleep. I’ve had to learn the hard way about how late in the day I can consume coffee or other caffeinated drinks.

There have been instances where I’ve had a coffee at 4 p.m., only to feel exhausted before bedtime, yet I find myself struggling to fall asleep while staring at the ceiling.

Have you ever experienced this? If so, you’re not alone.

According to a recent survey, most people do not have a cutoff time for consuming coffee or caffeinated drinks. Additionally, the survey indicates that consuming 400 mg of caffeine before bedtime, whether it’s three or six hours prior, can significantly disturb your sleep quality. [1].

Below, I’m going to outline some of the top drinks that you should avoid before going to bed because they can disrupt your sleep.

Caffeine and Its Impact on Sleep

Let’s talk about caffeine and sleep. You already know it’s the stuff that gives your morning coffee that extra kick. However, do you know it can also disrupt some people’s sleep?

Caffeine stimulates the central nervous system, which is why you feel more awake and alert after drinking a cup of coffee, tea, energy drinks, or any drink that contains caffeine. This is great in the morning but not so much at night when you’re trying to wind down. Caffeine can also disrupt your sleep-wake cycle, making maintaining a consistent sleep pattern harder.

Even if you consume caffeine earlier in the day, its impact can persist. It may take several hours for your body to metabolize caffeine. Typically, it takes about 1.5 to 9.5 hours for the body to eliminate half of the caffeine, with an average of around five hours.

Various factors can influence this timeframe.

Did You Know: The FDA says caffeine can stay in your body for up to six hours. This means that even after six hours of drinking coffee or tea, half of the caffeine you had is still there, making you feel awake.

If you’re struggling to fall asleep, consider tracking how much caffeine you consume. This will help you decide if you should cut back on your intake before bedtime, which could be beneficial. It’s not about giving up caffeine altogether, just keeping an eye on it.

Related Blog: Caffeine and Sleep. Can it disrupt the quality of your sleep?

Drinks to Avoid Before Sleep: Drinking Alcohol

You might think a nightcap will help you sleep, but alcohol intake is actually a double-edged sword. Sure, alcohol can make you feel sleepy at first, but as your body breaks it down, your sleep can get disrupted. It’s like hitting a snooze button every hour!

Alcohol can also prevent you from entering deep sleep, which is crucial for feeling refreshed and well-rested. Alcohol can also disrupt your REM sleep, which is important for feeling refreshed and well-rested.

Plus, if you snore or have sleep apnea, alcohol can make it worse. So, while it might be tempting to have a drink late in the evening, it’s usually better to stick to non-alcoholic options.

Related Blog: How Does Alcohol Affect Sleep

Drinking Coffee

It’s a daily ritual for myself and many others—a comforting cup to start the day or a mid-afternoon pick-me-up. But while coffee is beloved for its ability to keep us awake and alert, it can also be a sneaky culprit when it comes to disrupting our sleep. You can thank the caffeine.

When you drink it, the caffeine doesn’t just disappear after you finish your cup. In fact, caffeine has a “half-life” of several hours. This means that if you drink one with 100 milligrams of caffeine at noon, around 50 milligrams will still be in your system at 6 p.m. For some, even this reduced amount of caffeine can still be enough to make falling asleep a challenge and potentially grow into sleep problems.

Research Study: Reports indicate that 70% of people drink coffee weekly, while 62% drink it daily. [2]

Because of this, it’s important to be mindful of when you have your last cup of coffee. Cutting off your consumption by early afternoon might be best if you’re trying to improve your sleep. This gives your body ample time to process most of the caffeine before heading to bed.

How Much Caffeine is in Your Coffee?

A regular cup contains about 95 milligrams of caffeine, though this can vary depending on the type of coffee bean and brewing method.

Even though decaffeinated coffee is often thought to be completely caffeine-free, it still contains about 2 to 5 milligrams of caffeine per cup. While this is significantly less than regular coffee, it’s not zero, and it can still have an effect, especially for those who are more sensitive to caffeine.

Sugary Drinks

Excess sugar in beverages can lead to a sudden surge in blood sugar levels, which can make you more alert and find it challenging to relax before bedtime.

However, after the sugar rush subsides, you may experience the unpleasant aftermath known as the sugar crash, leaving you feeling tired and irritable—a feeling I don’t enjoy!

While these drinks are often seen as healthy, can be surprisingly acidic. This acidity can lead to heartburn, especially for people who are already prone to it. Plus, fruit juices can exacerbate reflux, making it difficult to sleep comfortably. If you’re struggling with heartburn or reflux, limit your intake of fruit juices, especially in the evening.

Did You Know: In the United States, energy drinks rank as the second most popular dietary supplement among young people, with approximately 30% regularly consuming them. [3]

It can also lead to bloating and fullness, as your stomach works overtime to digest it, making you feel sluggish and heavy. While enjoying fruit drinks occasionally is okay, moderation is key, especially in the evening.

Energy Drinks

Energy drinks are popular for a quick boost of energy, but they can also disrupt your sleep. Here's why:

Caffeine Overload

Energy drinks are packed with caffeine, which blocks chemicals that promote sleep in the brain, making it difficult to unwind and fall asleep, especially if consumed later in the day.

Additional Boosters

Ingredients such as taurine and guarana enhance alertness and may lead to jitters, making it even more challenging to drift off to sleep.

Sugar Rollercoaster

The high sugar content in energy drinks can cause fluctuations in blood sugar levels, causing restlessness and disrupted sleep.

Dehydration

Because caffeine is a diuretic, it can lead to frequent urination and potential dehydration, making it more difficult to sleep comfortably. Staying hydrated is important.

For better sleep, it's best to cut down on energy drinks, especially in the evening, and choose calming, caffeine-free alternatives instead.

Soft Drinks and Sodas

Have you ever wondered why that can of soda seems to keep you up at night? Some can have a sneaky amount of caffeine. While a regular soda can have around 30 to 40 milligrams, energy drinks and certain flavored colas can pack even more caffeine, sometimes up to 55 milligrams per can.

All that extra caffeine can keep your brain whizzing and make it tough to relax, especially if you drink it later in the day.

Besides containing caffeine, sodas with high sugar levels can lead to sudden increases and drops in blood sugar, contributing to restlessness and disrupting sleep quality. If you want to improve your sleep, try to limit your soft drink consumption in the evening, and if you’re craving one, choose a caffeine-free alternative.

By limiting your soft drink consumption in the evening, you can achieve better quality sleep.

Enhanced Water and Infused Beverages

Enhanced water and infused beverages have become increasingly popular in recent years, with many claiming to offer various health benefits. However, some may contain ingredients that can interfere with your sleep quality.

First, be mindful of added caffeine. Some may contain caffeine. Always check the label to make sure the drink is caffeine-free if you’re consuming it in the evening.

Next, look at the sugar content. These beverages contain high amounts of sugar, which can lead to a rapid spike in blood sugar levels, followed by a crash. Look for drinks with little to no added sugar to avoid these fluctuations.

Plus, avoid drinks with stimulating ingredients. Certain ingredients like guarana, yerba mate, and ginseng can be stimulating and interfere with sleep. These components are often found in beverages marketed for energy and alertness, so avoiding them late in the evening is best.

Instead, look for drinks that contain calming ingredients like chamomile, lavender, or valerian root, which can promote relaxation and improve sleep quality.

Calming Drinks to Help You Relax and Sleep Better

Certain drinks are known for their calming effects, helping you relax and improving sleep quality. From warm chamomile tea to magnesium-rich options, these beverages can support winding down before bedtime.

If you’re interested in learning more, check out our blog on Drinks That Help You Sleep for a deeper look at soothing options to enhance your nighttime routine.

Start Sleeping Better Tonight

Improving sleep quality requires a combination of healthy habits, a consistent sleep schedule, and a sleep-conducive environment. If you're looking for ways to improve your sleep, make sure to read our blog, 13 Ways to Sleep Better at Night.

Did You Know: Approximately 63% of adults aged 18 and above across the nation reported consuming sugar-sweetened beverages at least once a day. These beverages include regular soda, sweetened fruit drinks, sports/energy drinks, and sweetened coffee/tea drinks. [4]

Conclusion

It’s important to remember that what we drink can significantly impact the quality of our sleep. As you learned, some of our favorite and everyday beverages containing caffeine, including coffee, tea, soda, and energy drinks, can cause sleep disruptions, making it difficult to fall asleep and stay asleep.

Being mindful of what you drink, especially in the hours before bed, can significantly affect the quality of your sleep.

Instead of reaching for a sugary soda or a cup of coffee in the evening, consider opting for sleep-friendly alternatives like a glass of water, warm milk, or calming herbal teas such as chamomile or peppermint. These beverages can help you unwind and prepare for a restful night’s sleep.

By choosing wisely, you can enjoy a more peaceful night and wake up feeling refreshed and ready to take on the day.