Caffeine (coffee, tea, energy drinks) blocks drowsiness for 4-6 hours; alcohol fragments sleep and reduces REM; sugary drinks spike blood sugar, and acidic/carbonated beverages trigger reflux. Warm milk (tryptophan, calcium), herbal teas (chamomile, valerian), banana smoothies (magnesium) and coconut water (hydration without caffeine/sugar) aid relaxation. Cut off caffeine by 2 PM, avoid alcohol within 3 hours of bedtime and sip calming drinks 30-60 minutes before sleep to minimize disruptions. Dim lights, avoid screens, hydrate wisely and pair drinks with relaxation techniques for better sleep. Swapping sleep-sabotaging drinks for natural alternatives improves restfulness, energy and long-term health without the aid of pharmaceuticals. Sleep is a…
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