You’ve tried counting sheep, adjusting your pillow, and even lowering the thermostat. But if you’re still lying awake at night, the culprit might be in your mug. What you drink in the hours before bed can have a surprising impact on how quickly you drift off — and how well you stay asleep.
Some beverages are obvious no-nos (hello, espresso at 10 p.m.), but others are sneaky. Let’s walk through the six drinks worth skipping if you want a more restful night.
Why late-night drinks can mess with your sleep
Your body’s sleep-wake cycle — the circadian rhythm — is sensitive to what you consume. Caffeine blocks adenosine, the chemical that makes you feel drowsy. Alcohol might make you feel sedated, but it fragments your sleep later in the night. Sugary or acidic drinks can cause nighttime heartburn or blood sugar spikes that wake you up. And even seemingly innocent herbal teas or sparkling waters can have hidden compounds that stimulate rather than relax.
Here are the six specific drinks to reconsider before bed.
1. Coffee (including decaf in some people)
Most of us know that a latte or Americano in the evening is a bad idea, but decaf can also contain enough caffeine to interfere with sleep — about 2 to 7 milligrams per cup. For some people, that’s enough to delay sleep onset or cause lighter sleep. A better move: finish all coffee by early afternoon.
2. Black tea and green tea
Tea lovers, take note. A standard cup of black tea has roughly 40 to 50 milligrams of caffeine — less than coffee, but plenty to keep you alert if you drink it within two to three hours of bedtime. Green tea is lower, but it also contains the amino acid L-theanine, which can be calming for some — but the caffeine still triggers stimulation in others. If you crave a warm drink at night, opt for a completely caffeine-free herbal blend like chamomile or passionflower.
3. Soda and energy drinks
It’s not just the caffeine in soda that’s the problem. Many sodas — especially cola — also contain high amounts of sugar or artificial sweeteners, which can cause a blood sugar spike and subsequent crash that wakes you up hours later. Energy drinks often pack a double whammy of caffeine and taurine, an amino acid that may increase alertness. These aren’t just daytime pick-me-ups; they can sabotage sleep even when consumed at 5 or 6 p.m.
4. Alcohol
A glass of wine or whiskey before bed might feel relaxing, but alcohol significantly reduces rapid eye movement sleep — the deepest, most restorative stage. It also relaxes the muscles in your throat, making snoring and sleep apnea worse, and can cause you to wake up multiple times during the night as your body metabolizes it. The result: you fall asleep quickly but wake up feeling unrefreshed.
5. Sugary fruit juices and smoothies
Juice and smoothies sound healthy, but a glass of orange juice or a berry smoothie can contain 25 to 40 grams of sugar. That sugar boost can raise blood glucose levels, which may trigger a release of cortisol and adrenaline — exactly the opposite of what you want at bedtime. Stick with water or a small snack of protein and fat if you’re really hungry before bed.
6. Sparkling water and citrus beverages
Sparkling water seems innocent, but for people prone to acid reflux, the carbonation can cause stomach pressure that pushes acid up into the esophagus. Add lemon, lime, or grapefruit juice — common in flavored sparkling waters — and you’re dealing with acid that can irritate the throat and keep you awake with a burning sensation. If you like fizzy water, let your last glass be at least two hours before you lie down.
What to drink instead before bed
If you’re genuinely thirsty or have a habit of sipping something at night, choose plain water, a small cup of chamomile tea, or tart cherry juice (which contains natural melatonin). The key is to keep portions small — about 4 to 6 ounces — so you don’t wake up needing the bathroom.
Tip: Stop all drinks except water at least 60 minutes before your head hits the pillow. This gives your body time to process fluids and reduces the chances of a middle-of-the-night bathroom trip.
The bottom line
When you’re having trouble falling asleep, checking your evening beverage list is a simple, zero-cost place to start. By cutting out caffeinated, sugary, acidic, or alcoholic drinks a few hours before bed, you give your nervous system a real chance to wind down. A small change in what’s in your cup can lead to a much bigger change in how you sleep.
