Experts share drink that ruins sleep quality before bed – not just caffeine

Experts share drink that ruins sleep quality before bed – not just caffeine We're all taught the dos and don'ts when it comes to getting a good night's sleep - but there's one drink you might not have considered that could be harming your sleep quality Getting a good night’s sleep can feel like chasing something you’re sure everyone else has cracked. You do all the “right” things – an early night, a tidy bedroom, the phone put away – yet your brain won’t switch off, or you wake at 3am and lie there watching the minutes tick by. And then there’s alcohol — the wildcard that often makes the whole problem worse. A drink might take the edge off and help you nod off quicker, but it can come at a cost later in the night. Sleep becomes more fragmented, you’re more likely to wake up, and the hours that are supposed to be most restorative can end up feeling shallow and restless. The result is a familiar frustration: you went to bed “on time”, you were out like a light – and you still wake up exhausted. While many of us restrict our caffeine intake in the evening to avoid disrupted sleep, the same can't be said for alcohol. However, experts say you should be mindful that a glass of wine or pint of beer can have negative repercussions at night. How does alcohol affect sleep? Sleep specialists at Bed Kingdom said: "While alcohol can often make you fall asleep faster, drinking it close to bedtime can cause fragmented sleep and can be the cause of frequent waking throughout the night. "Studies have found that drinking alcohol within four hours of bedtime can negatively affect sleep continuity and duration, leading to longer 'wake after sleep onset' (WASO), where you wake up during the night and struggle to get back to sleep. "If you are having trouble staying asleep after an evening drink, try to have your last drink around four hours before you go to bed to ensure that your body has had ample time to digest and metabolise the alcohol before you try to fall asleep." How does nicotine or caffeine affect sleep? Research has also revealed that consuming nicotine before bedtime is linked to insomnia, as it affects the body's ability to both fall and remain asleep. The experts explained: "Caffeine works by blocking the effects of adenosine, a neurotransmitter that naturally builds up in the body during the day and creates pressure to sleep." While most people are aware that caffeine can interfere with sleep, many don't realise just how long it lingers in your system. According to a study published in the National Library of Medicine, caffeine was found to have a half-life of five hours in healthy individuals – meaning it can take around five hours for half of the caffeine to leave your body. The experts said: "While it may sound extreme, if you are having trouble drifting off in the evening, consider cutting off caffeine eight to 12 hours before your bedtime. "If you typically go to bed at 11pm, this could mean having your last caffeinated drink at around 1pm in the afternoon and opting for decaffeinated options for the remainder of the day." Should insomnia be affecting your daily life and has persisted for longer than a month, and is not linked to factors such as alcohol or nicotine consumption, the experts strongly advise booking an appointment with your GP.