Drink choices before bed: Boosting sleep or breaking it?
A good night's sleep is essential for our body's recovery. Ensuring uninterrupted sleep can be achieved not only by ventilating the room or taking a break from screens but also by following the right diet before going to bed.
Hydrating the body before sleep is an investment in healthy sleep. During sleep, our body works hard on regeneration, and the proper amount of water in the body is crucial for the effectiveness of these processes. Drinking water before bed supports detoxification, helps maintain a stable body temperature, and regulates electrolyte levels. Studies confirm that proper hydration positively impacts sleep quality by reducing the time needed to fall asleep and improving sleep depth.
More than just water
Water is fundamental, but not the only option. In addition to water, consider other drinks that further aid relaxation and preparation for sleep. Kefir, rich in probiotics, positively affects the gut microbiome, which is closely linked to sleep quality. Chamomile tea has a calming effect, while lemon balm helps reduce stress. Warm milk with honey is a classic way to improve sleep quality due to its tryptophan content, which is a precursor to serotonin – the happiness and sleep hormone.
What we drink in the evening greatly affects the quality of our sleep. Frequent nighttime awakenings to use the bathroom can effectively disrupt sleep and affect our well-being throughout the day. To avoid interrupted sleep, it's crucial to pay attention to what we drink before bedtime, as some products can negatively impact sleep quality.
What drinks should be avoided before bedtime?
It's recommended to avoid diuretic drinks before bed to reduce the risk of nighttime bathroom visits. Sugary drinks are not advised throughout the day, and in the evening, they can particularly harm sleep quality. Alcohol is also not recommended because it has diuretic properties and can worsen the quality of rest.
Coffee should also be avoided before sleep, not only due to its diuretic effect but also because of its caffeine content, which can last long after consumption. Those sensitive to caffeine should consume coffee only before noon.
Skip the tea
Though tea is often consumed in the evening, its intake right before sleep should be limited. Tea, especially black tea, has strong diuretic and stimulating effects, which can make falling asleep difficult. Yerba mate, cola, and cocoa have similar effects.
It's best to choose water to ensure a good night's sleep. Hydrating before night rest provides protection against dehydration and aids in detoxification. Kefir (in limited amounts), fresh cherry juice, water with lemon and ginger, and calming herbal teas are also recommended.
