If you’re wondering what to drink to avoid sleep at work , you’re in luck. There are a lot of great options, and you won’t have to settle for anything bland or boring. You can pick from a variety of different options, including coffee, alcohol, and even tea. All of them are very effective at boosting your energy and putting you in a better mood, but they can also have a negative impact on your sleep.
Caffeine
A study suggests that caffeine may have a negative effect on sleep. It may slow down your brain’s processes and make it harder to fall asleep at night. It also increases the production of stress hormones, which can contribute to sleep problems. Moreover, it can delay the onset of sleep by a few hours. In fact, caffeine’s half-life can last as long as 12 hours.
The good news is that you can still get your caffeine fix while still getting a good night’s rest. However, it’s important to know how to limit your intake. Caffeine is found in many beverages, including coffee, tea, colas, and energy drinks. It may be beneficial, especially in low doses, but high levels of caffeine can be harmful.
Alcohol
One of the best things you can do to improve your sleep is to avoid drinking alcohol before bed. Drinking alcohol before bed can lead to fragmented sleep, disrupted sleep patterns, and in some cases, insomnia.
However, even moderate amounts of alcohol can impact your sleep quality. Researchers have discovered that high doses of alcohol decrease the amount of REM sleep you get at night. The sleep-inducing chemicals adenosine and excitatory glutamate in your brain get heightened when you drink, which can result in a poor quality sleep.
You may also experience more frequent urination, sweating, and gasping for air. These are all indications that your body is metabolizing the alcohol, which can affect your sleep. Alcohol also has a positive effect on slow-wave sleep in the first few hours of your night. This is the most restorative phase of your sleep.
Sugary Drinks
One way to avoid sleep problems is to choose a drink that doesn’t contain caffeine. Caffeine blocks the chemical in the brain that’s responsible for making you feel tired. Sugary drinks, however, can keep you up at night. They can disrupt your body’s natural sleep cycle and lead to sleep deprivation, which increases your need for sugar.
Research shows that people who get less than five hours of sleep per night are more likely to consume more soft drinks. Sodas are a major source of added sugar in the American diet. Adding soda to your diet can also increase your risk of obesity and metabolic syndrome.
Researchers surveyed nearly 19,000 Americans about their dietary habits. The participants were grouped into four categories: those who got at least nine hours of sleep, those who slept between six and eight hours, those who slept between five and six hours, and those who slept five or fewer hours.
High-Glycemic Diets
The latest studies on the impact of diet on sleep have shown that high-glycemic diets may interfere with sleep. Insufficient sleep has been associated with increased medical comorbidities, and decreased quality of life. In addition, high-glycemic diets increase the risk of type 2 diabetes. High-glycemic foods raise blood sugar levels rapidly, which can disturb sleep.
The glycemic index (GI) is a tool to identify foods that are healthy or unhealthy. The University of Sydney defines foods as low-GI, mid-range GI, and high-GI. It ranks foods from 1-100. Foods that are ranked low-GI are those that contain minimal sugar. Medium-GI foods are those that have moderate amounts of sugar.
Studies on the effect of carbohydrate on sleep have focused on both high-GI and low-GI diets. Researchers have found that high-GI meals may decrease the level of slow-wave sleep. Meanwhile, high-fat meals increase the arousals that occur during sleep.
Spicy Foods
Spicy foods are not always a great choice when trying to get a good night’s sleep. In fact, some research suggests that spicy meals may actually inhibit your ability to fall asleep. Luckily, there are some ways to get a good night’s sleep even when you’re eating hot or spicy foods. The key is to know which foods to avoid before bedtime.
Spicy food can also help increase energy levels. That’s because the capsaicin in chili peppers can speed up your metabolism, burn calories faster, and improve your overall health. However, if you’re looking to sleep well, it’s best to keep your body temperature down.
A study in night shift workers found that eating spicy foods before bedtime caused greater sleep disturbances than a control group. As a result, the researchers advised not to overeat spicy foods before bed.
Conclusion
If you want to know what to drink to avoid sleep, the answer is pretty simple: water. While it might not seem like the most exciting beverage choice, staying hydrated is crucial to keeping yourself awake and avoiding that dreaded feeling of fatigue. So next time you’re struggling to stay awake, reach for a tall glass of refreshing H2O instead of coffee or energy drinks. Your body will thank you!
