Even some “healthy” drinks can cause issues depending on timing. For example, green tea contains less caffeine than coffee, but it still has enough to affect sensitive sleepers if consumed too late. Herbal teas are usually better options, but not all herbal blends are caffeine-free, so it is important to check ingredients.

Alcohol is another drink that many people mistakenly believe helps with sleep. While it may make you feel drowsy at first, alcohol actually disrupts sleep cycles later in the night. It reduces REM sleep, which is the stage linked to memory, mood regulation, and mental restoration. This is why people often wake up feeling tired even after a full night’s sleep if they consume alcohol before bed.

Hydration also plays a role. Drinking too much liquid right before sleeping—regardless of the type—can lead to frequent nighttime trips to the bathroom, which interrupts sleep continuity. Even water, while essential for health, should be consumed in balance during late evening hours.

Experts recommend developing a simple nighttime routine to support better sleep. This includes reducing stimulant intake in the evening, avoiding heavy sugar consumption late at night, and choosing calming alternatives when needed.

Warm, caffeine-free herbal teas such as chamomile or peppermint are often considered better options. They can help signal to the body that it is time to wind down. However, even these should be consumed in moderation to avoid disrupting sleep with bathroom visits.

The key message from sleep researchers is not that all drinks are “bad” at night, but that timing and content matter. What you consume in the hours before sleep can either support your body’s natural rhythm or interfere with it.