High-sugar drinks, such as sodas, energy drinks, and certain fruit juices, are a common part of many people’s diets. While they may offer a quick burst of energy or sweetness, they can have unintended consequences on overall health, particularly sleep quality. Excessive sugar intake from these beverages can lead to energy crashes and increased blood sugar fluctuations, which can disrupt sleep patterns and make it difficult to fall or stay asleep.
We checked in with Lisa Richards, nutritionist and creator of The Candida Diet; Jesse Feder, a registered dietitian and personal trainer at My Crohn’s and Colitis Team; and Dr. Walker, a nutrition specialist at Clarity Hyperbarics, to learn about two high-sugar drinks that can negatively reduce sleep quality and two to choose instead. They revealed that sweetened matcha and energy drinks are the ones to avoid, and chamomile tea with lemon and turmeric golden milk are the ones to opt for instead.
Avoid: Sweetened Matcha
Sweetened matcha, despite its health benefits, can become a high-sugar drink if it's prepared with added sugars or sweeteners. Consuming such a beverage close to bedtime can negatively impact sleep quality in several ways. The added sugar can lead to spikes and crashes in blood glucose levels, which may disrupt your ability to fall asleep or maintain restful sleep. Additionally, the caffeine content in matcha, though generally lower than coffee, can still act as a stimulant, potentially affecting your ability to fall asleep or stay asleep.
"Drinking matcha, a type of powdered green tea, before bed is generally not recommended due to its potential to cause sleeplessness," Richards tells us. "Matcha contains caffeine, albeit in a smaller amount compared to coffee, but still enough to have a stimulating effect on the body."
"Caffeine acts as a central nervous system stimulant, promoting wakefulness and alertness," Richards explains. "Even a moderate amount of caffeine from matcha consumed in the evening can disrupt the natural sleep cycle and make it difficult to fall asleep or maintain a deep sleep."
Matcha is generally a healthy beverage as long as it's not overloaded with sugar, but Richards says, "It is generally advisable to consume matcha earlier in the day to avoid interfering with sleep patterns and promote a restful night's sleep."
Avoid: Energy Drinks
Drinking energy drinks before bed can really mess with your sleep. They’re packed with sugar, which can spike your blood sugar and then crash, throwing off your sleep cycle. Plus, the caffeine in them keeps you wired and makes it hard to drift off. So, if you want a good night's sleep, it's best to skip the energy drinks in the evening.
"Sugar-sweetened energy drinks are high in sugar, calories, and caffeine," Feder says, echoing that the lack of nutritional value can cause weight gain over time.
"Additionally," he notes, "they have high amounts of caffeine that can actually disrupt sleep, increase stress, and increase cortisol levels. This can contribute to weight gain as well as fat accumulation throughout your body and stomach."
Try: Chamomile Tea with Lemon
If you're looking for a late-night boost without sacrificing your sleep, there are plenty of healthier alternatives.
Chamomile is well-known for its calming properties, thanks to antioxidants like apigenin.
"Chamomile tea helps promote relaxation, reducing cortisol levels associated with stress-induced weight gain. Adding a splash of lemon not only enhances flavor but also provides vitamin C, supporting metabolism during the night," Walker shares.
Try: Turmeric Golden Milk
The warm, soothing nature of golden milk can be comforting, helping to relax the body and mind before bedtime. Warm beverages are often associated with relaxation and can signal to your body that it's time to wind down.
"Turmeric contains curcumin, known for its anti-inflammatory properties that may aid in weight management. Golden milk's warmth promotes a soothing bedtime routine, contributing to overall well-being," says Walker.
It's important to remember that, although these bedtime beverages don't have magical qualities, their potential lies in enhancing overall sleep quality when integrated into a consistent and balanced lifestyle.
