An internet sensation has taken the internet by storm with a simple recipe for soothing sleepless nights and providing dreamy slumber. Dubbed the Sleepy Girl Mocktail, this bedtime hack combines seltzer water, tart cherry juice and magnesium powder for optimal slumber. Wellness influencers have raved about its effectiveness as an natural sleep aid while scientists who study supplement and sleep research remain skeptical of the drink’s effects.
Be it as part of your nightly wind-down ritual or to promote sleep quality, adding relaxing beverages into your routine can help create good sleeping habits, known as good sleep hygiene, says Baylor Scott & White Health nutritionist Lisa Marsh, MSN, RD, CNSC, FANDN. This can especially benefit people who find difficulty falling or staying asleep at night – having a consistent bedtime ritual helps promote relaxation and calmness as it creates an optimal environment in which sleep can take place. Adding non-caffeinated, relaxing beverages into evening routine can improve quality sleep by improving the environment in which sleep takes place.
Marsh suggests avoiding beverages that contain caffeine and alcohol as these act as diuretics that can interfere with hydration levels and the quality of sleep. Water throughout the day, then limit fluids three to four hours (if caffeine-free) or eight hours before bed (if caffeine-containing). The goal should be to avoid having to get up in the middle of the night to use the bathroom, thereby disrupting restful slumber.
Many people become dehydrated before going to sleep, which can significantly impede their quality of restful rest. Being dehydrated means your body loses water through respiration and perspiration, creating an imbalance that interferes with restful restful slumber. Drinking water throughout the evening is recommended in order to prevent this, though remembering to sip small amounts so as to avoid needing to go potty in the middle of the night!
Hunnes points out that most of us consume too much soda, and this can have a devastating impact on sleep as well. Sugar and caffeine found in most soft drinks may trigger issues with sleeping while its bubbles may keep you awake at night. Furthermore, drinking an unsweetened carbonated beverage increases urination as your body attempts to rid itself of excess fluid through excretion processes.
Water can help prevent dehydration, regulate body temperature and promote weight management. While drinking an ideal amount may differ depending on each individual and factors such as their GI symptoms or how thirsty they feel before bed, these benefits of drinking water before sleeping cannot be overstated. Consult a physician for the best advice, to prevent overdoing it to the point of waking up in the middle of the night to go potty. If you’re struggling with sleep issues, Wardenburg Health Center’s team can offer support to enhance your wellbeing. Plan a complimentary meeting with a peer wellness coach who can assist in addressing your concerns and creating a tailored plan to improve self-care and restful sleeping. And visit Wardenburg Health Center’s Apothecary Pharmacy for over-the-counter remedies such as sleep aids.