Popular caffeine-free drink can still “ruin your holiday” – expert opinion

With many desperately looking for ways to improve their sleep, it’s important to note that alcohol, despite its soothing reputation, can be one of the worst disruptors to a good night’s sleep.

Sleep experts in Bed Kingdom warned that while drinking may send you to sleep more quickly, it is more likely to cause an unpleasant night’s rest.

They explained: “Although alcohol can often help you fall asleep faster, drinking it before bed can cause fragmented sleep and cause frequent awakenings during the night.”

Research has shown that drinking alcohol four hours before hitting the hay can significantly impair sleep quality, leading to disturbances and difficulty returning to sleep.

Experts advise drinking your last drink ideally more than four hours before bed to give your body enough time to process it.

But it’s not just the booze that’s to blame; Nicotine and caffeine also play a role in disrupting sleep, potentially even affecting your afternoon tea routine.

A National Library of Medicine study found that it takes about five hours for half of the caffeine in one serving to leave the body.

The experts behind the study admit their advice may seem a bit radical, but they urge people to “consider cutting out caffeine eight to 12 hours before bed.”

If you want to take a nap by 11 p.m., they advise drinking your last cup of coffee around 1 p.m. and cutting out alcoholic drinks by 7 p.m.

To improve your chances of getting a good night’s sleep, they also recommend snacking on sleep-healthy snacks such as almonds, pistachios, walnuts and cashews, as well as kiwi, cherries, malted milk and fatty fish.

However, if you’re still tossing and turning after a month of quitting caffeine, alcohol and nicotine and it’s affecting your daily life, experts have warned it may be time to make an appointment with your GP.