Poor sleep during travel can be really frustrating and make the trip feel like a total waste. In this article, we discuss some of the worst beverages to avoid when trying to get a good night’s sleep while traveling. By following these tips, you should be able to get a good night’s rest and have a more enjoyable trip.
How do drinks affect sleep?
Staying hydrated is essential for maintaining good health. However, not all fluids are created equal when it comes to hydration. The types of fluids you consume can significantly affect your overall hydration levels. Dehydration can lead to a range of symptoms, such as drowsiness, fatigue, low energy levels, dry mouth, headaches, and cramps that impair sleep.
It’s important to note that not all liquids contribute equally to hydration levels. For instance, while water is the best fluid for keeping you hydrated because it has no added sugars or calories that can dehydrate your body further; other beverages such as coffee and alcohol have diuretic properties that lead to excessive urine production and ultimately dehydration.
Dehydration affects everyone differently, but if left unaddressed may lead to serious health complications.
Various beverages have different effects on our bodies, including their impact on the quality of sleep we get. In particular, alcohol is a beverage that can severely compromise the quality of our sleep. While many people believe that alcohol can help them fall asleep faster or feel more relaxed before bed, it actually leads to changes within the sleep cycle, which ultimately harms the overall quality of sleep.
Avoid These Beverages to Overcome Poor Sleep During Travel
1. Coffee
While caffeine might be great for providing that extra jolt of energy first thing in the morning, its consumption during the afternoon or evening hours can negatively affect our sleep patterns. In fact, studies have shown that consuming caffeine six hours before bedtime can reduce total sleep time by up to one hour. This means that if you’re indulging in late-night coffee breaks regularly, you could be sacrificing valuable restorative sleep time.
A recent study has found that even specialty coffees can have vastly different levels of caffeine. Researchers analyzed samples from 10 specialty coffee shops in San Francisco and discovered that the caffeine content ranged from 58 mg to 411 mg per serving. This could be problematic for those who are sensitive to caffeine or trying to limit their intake.
Moreover, decaf coffee also contains a small amount of caffeine. The same study found that decaf coffee samples had an average of 8 mg of caffeine per serving.
2. Energy drinks
If you’re one of those people who reach out for a can of energy drink right before bed, it’s time to rethink your choices. Energy beverages contain a high amount of caffeine that might be keeping you up all night. In fact, the amount of caffeine present in these drinks is two to three times more than what’s found in soda or coffee.
Caffeine is a powerful stimulant that affects our central nervous system and makes us feel alert and awake. When consumed before bedtime, it interferes with our natural sleep cycle by delaying the onset of sleep and reducing total sleep time. This means you might wake up feeling groggy and tired, despite having spent the recommended number of hours in bed.
Moreover, energy drinks are also loaded with sugar or artificial sweeteners that can negatively impact your health if consumed regularly.
3. Alcohol
If you’re someone who enjoys a drink or two in the evening, you may be under the impression that alcohol helps you sleep better. While it’s true, that alcohol can make you feel drowsy and relaxed, it can also have a number of negative effects on your sleep quality. One of the most significant issues associated with drinking at night is an increased need to urinate.
Alcohol is a diuretic, meaning it causes your body to produce more urine than usual. This can be particularly problematic if you drink before bed, as it increases the likelihood that you’ll need to get up during the night to use the bathroom. Interrupted sleep patterns like this can leave you feeling groggy and tired in the morning, even if you got enough hours of rest.
Additionally, heavy drinking can negatively affect breathing during sleep, leading to symptoms such as snoring and even obstructive sleep apnea (OSA). Alcohol relaxes the muscles in your throat leading to restricted airways that cause snoring or OSA. Snoring may seem like a minor issue; however, if left unaddressed over time, it may lead to severe health problems such as high blood pressure and heart disease.
4. Soda
Beverages like soda or pop are a common companion for many Americans who enjoy having a nightcap before going to bed. However, it is important to realize that consuming these drinks can double the damage to one’s sleep. Sodas typically contain high levels of caffeine and sugar, which can interfere with the body’s natural ability to fall asleep.
Research has shown that high sugar consumption is associated with increased wakefulness during sleep at night. Consuming sugary drinks before bedtime can cause a spike in blood sugar levels, leading to restlessness and difficulty falling asleep. Additionally, the caffeine content in these beverages acts as a stimulant that keeps individuals awake and alert when they should be winding down for the night.
It’s essential to note that poor sleep quality not only leaves an individual feeling fatigued and groggy but also takes a toll on their overall well-being.
5. Water
While hydration is essential and there are numerous benefits of water intake, drinking too much prior to sleeping may interrupt your sleep cycle. This can lead to frequent waking up throughout the night, affecting your overall sleep quality and leaving you feeling tired or groggy in the morning. For those who struggle with getting a full 8 hours of restful sleep each night, limiting fluid intake before bed could make all the difference.
However, it is important to strike a balance between staying hydrated and avoiding frequent trips to the bathroom at night. For this reason, experts recommend drinking less water in the evening to forestall disruptions to sleep. This can be especially important for older adults or individuals with existing health conditions that make it difficult to get a good night’s rest.
To ensure optimal hydration throughout the day, it’s helpful to establish a regular routine for drinking water.
Conclusion
If you want to overcome poor sleep during travel, avoid some of the worst beverages. For example, avoid caffeine-rich drinks like coffee and tea, and try to stick to water or unsweetened iced tea. If you’re struggling to get a good night’s sleep on your trip, consider bringing along an eye mask and noise-canceling headphones for when you can’t fall asleep.
If you want to know more about different sleep related disorder check out here.
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FAQ
Sleep is very important. If you don’t get enough sleep, you won’t be able to function properly.
The best way to overcome poor sleep during travel is to drink plenty of water and stick to a routine.