Sleep, essential to our lives, is easily disrupted. Drinking or eating certain substances in the afternoon or evening can prevent you from falling asleep. Even if you already know the drill (avoid caffeine, alcohol and soft drinks), we’ll explain why and what the alternatives are.
The impact of caffeine on sleep
It’s no longer a surprise that caffeine has a direct impact on our ability to fall asleep and on our sleep in general. In fact, a study in the Journal of Clinical Sleep Medicine shows that drinking coffee 6 hours before going to bed deprives us of around an hour’s sleep. In addition to waking up at night, you could find it hard to fall asleep. Of course, these figures depend on your sensitivity to caffeine.
If you’re a coffee fan, avoid drinking it at least 6 hours before going to bed. For your afternoon cup, you can replace it with a matcha latte. The caffeine contained in matcha will act more ‘slowly’ and the effect will be spread over several hours. What’s more, matcha helps to reduce cortisol, the stress hormone, whereas coffee increases it.
Limit alcohol in the evening to sleep better
Drinking alcohol in the evening can have two effects. Being a bit tipsy will make your brain hyperactive, preventing you from falling asleep. On the other hand, if you’ve had a good drink, you’ll probably fall asleep very quickly. Even if you think you’re sleeping well, the quality of your sleep will be affected. The elimination of alcohol causes a number of inconveniences:
- Increased snoring
- The urge to go to the toilet also increases, forcing you to get up
- Sleep is shallower and less restful
- Alcohol increases perspiration and the risk of headaches and dry mouth.
In short, even if you think you’re having the best night of your life, you’re going to wake up feeling more tired. As a result, regular alcohol consumption will have a real negative impact on the quality of your sleep. To get a better night’s sleep, avoid drinking alcohol too often and limit yourself to the weekend.
Sodas: an absolute must if you want to get a good night’s sleep
Like coffee, some soft drinks contain caffeine (like Coke) which will prevent you from getting a good night’s sleep. Others are full of refined sugar… not only will you find it hard to fall asleep because sugar gives you energy quickly, but you also run the risk of waking up feeling very hungry because your glycaemic index will have fallen during the night.
If you feel like a sweet drink at night, you can turn to a good herbal tea with a little honey. But be careful not to drink it just before bedtime, or you’ll have to get up to pee during the night.
And if, even after eliminating sleep disruptors from your daily routine, you’re still having trouble sleeping, it may be time to consult a health professional. Sleep problems can have many causes, from stress and anxiety to underlying medical problems. Don’t let them affect your quality of life, take the necessary steps to get back to restful, revitalising sleep.les laisse pas affecter ta qualité de vie, prends les mesures nécessaires pour retrouver un sommeil réparateur et revitalisant.
