Bedtime beverages: caffeine, alcohol and sleep

There’s something comforting about an evening drink. Whether it’s a cup of tea, a warm mug of milk or simply a glass of water beside the bed, what you sip can become part of your wind-down routine.

But some drinks are more sleep-friendly than others. Caffeine and alcohol, in particular, can affect how you sleep. So, what’s worth knowing before you pour that last drink of the day?

Does alcohol affect sleep?

One of the biggest misconceptions about alcohol is that because it can make you feel drowsy, it helps you sleep better.

While a glass of wine or another alcoholic drink may initially make you feel relaxed or sleepy, alcohol can disrupt sleep and reduce the quality of your sleep later in the night.

According to Australia’s Sleep Health Foundation, drinking alcohol before bed can contribute to more frequent awakenings, night sweats and nightmares. Alcohol is also a diuretic, which can mean more trips to the bathroom during the night. Not exactly the kind of midnight excursion anyone has in mind.

How alcohol affects sleep can vary from person to person and depends on factors such as how much you drink and when you drink it. The Sleep Health Foundation recommends avoiding alcohol for at least four hours before sleep.

So while a nightcap might make you feel sleepy at first, it doesn’t necessarily mean better sleep is on the way.

Caffeine: to drink or not to drink?

Found in coffee, energy drinks, many soft drinks and some teas, caffeine is often what we reach for when we need a little help feeling alert.

Very handy at 8am. Potentially less handy at 8pm.

Caffeine is a stimulant that increases activity in the brain and nervous system. It can also affect hormones such as adrenaline and cortisol. Its effects can last for several hours, although how strongly and how long you feel them varies from person to person.

Too much caffeine can contribute to restlessness, increased heart rate, frequent urination, anxiety and difficulty sleeping.

An Australian study into caffeine and sleep also found an association between higher caffeine consumption and less time spent asleep.

That doesn’t mean you have to break up with your morning coffee. The Sleep Health Foundation recommends avoiding caffeine for at least four hours before sleep, although some people may find they need to stop earlier.

And remember, coffee isn’t the only culprit. Energy drinks, cola, some teas, chocolate and other foods and drinks can contain caffeine too. If you’re unsure, check the label before making it part of your evening routine.

What can I drink before bed?

When it comes to bedtime beverages, keeping things simple is a pretty good place to start.

Water is the obvious option. You don’t need to gulp down litres before lights out, particularly if you’d rather not spend the night walking between your bed and the bathroom. Staying comfortably hydrated throughout the day and keeping some water nearby if you wake up thirsty should do the trick.

Keep it simple with water, milk or caffeine-free tea

If you enjoy something warm before bed, milk can be a comforting option. Milk contains tryptophan, an essential amino acid the body uses in processes involved in producing melatonin.

Research into dairy consumption and sleep is still developing, with some studies finding an association between dairy intake and sleep quality. So while a warm mug of milk isn’t a magic sleep potion, it can certainly be part of a relaxing bedtime routine.

Sometimes the ritual is half the point anyway.

If tea is more your thing, choose a caffeine-free or herbal option and check the ingredients, as not every tea is caffeine-free.

Herbal remedies such as chamomile, passionflower and kava are often associated with relaxation. The Sleep Health Foundation notes that evidence for herbal remedies improving sleep is limited, although some have been studied for their effects on anxiety.

Natural doesn’t automatically mean risk-free, either. Herbal products can interact with medications or be unsuitable for some people, and there are particular safety considerations around kava. If you’re thinking about using a herbal product specifically to help with sleep, speak with your doctor or pharmacist first.

Your bedtime drink is only part of the picture

What you drink before bed is one part of a much bigger sleep routine. Your bedroom environment, bedtime habits and sleep setup can all play a part too.

Explore our Sleep Hub for more practical sleep tips and advice. And if your mattress is on the agenda, explore our mattress range or visit your local Forty Winks and chat with one of our trusted Sleep Advisors.

Serious about sleep.