You probably don’t think twice about what you drink in the hour before sleep. Maybe it’s a cold glass of juice to wind down, a cup of tea to relax, or an iced water to quench late-night thirst. But cardiologists and sleep medicine specialists say that what you drink in those final hours before bed can have a meaningful — and sometimes serious — impact on your heart health, sleep quality, and long-term wellbeing.
This is especially true for adults over 50, whose cardiovascular systems are more sensitive to sudden temperature changes, stimulants, and blood sugar spikes. Here’s a breakdown of four drinks that medical professionals consistently flag as problematic choices before bedtime.
1. Ice-Cold Water
Staying hydrated is essential, but timing and temperature matter. Drinking very cold water late at night can cause sudden constriction of blood vessels — a process known as vasospasm. For most healthy adults, this passes quickly, but for those with existing cardiovascular conditions, coronary artery disease, or arterial stiffness (which becomes more common with age), this vascular shock can place dangerous strain on the heart.
The American Heart Association has long noted that sudden cold exposure — whether external or ingested — can trigger cardiac events in vulnerable individuals. If you need water before bed, opt for room temperature or slightly warm water instead.
2. Strong Tea
Tea has well-documented health benefits, but the timing and strength of your cup matters enormously. Concentrated tea brewed for long periods contains high levels of caffeine and theobromine, both stimulants that increase heart rate and activate the nervous system. Drinking strong tea within two to three hours of sleep not only makes it harder to fall asleep, but actively elevates the heart’s workload during what should be its quietest period.
For people managing arrhythmias or hypertension, late-night strong tea can be particularly problematic. Light herbal teas — chamomile, lemon balm, or valerian — are far safer alternatives.
3. Coffee
This one surprises fewer people, but the timeline surprises many. Most adults assume that coffee consumed at 6 PM is harmless by midnight, but research published in the Journal of Clinical Sleep Medicine has shown that caffeine consumed even six hours before bedtime can significantly reduce total sleep time. Caffeine has a half-life of roughly five to seven hours, meaning a mid-afternoon cup is still half-active in your system at bedtime.
Beyond sleep disruption, caffeine’s stimulatory effect on the cardiovascular system — raising blood pressure and heart rate — means it’s a compounding risk factor for those with heart conditions when consumed in the evening.
4. Fruit Juice
Fruit juice is widely perceived as a healthy choice, but its high fructose content tells a different story when consumed at night. Unlike whole fruit, juice strips away fiber, causing rapid blood sugar spikes that your sleeping body is poorly equipped to manage. Elevated blood sugar at night has been linked to increased blood viscosity — effectively making blood thicker and harder for the heart to pump — which over time contributes to cardiovascular strain.
Additionally, the acid content in citrus juices can trigger reflux during sleep, disrupting the sleep architecture your body needs for proper cardiac and neurological recovery.
What Should You Drink Instead?
If you’re genuinely thirsty before bed, warm or room-temperature water remains the safest option. Herbal teas specifically formulated for sleep — those containing passionflower, chamomile, or magnesium — can support relaxation without taxing the heart. A small glass of warm milk has also been shown in some studies to support sleep onset due to its tryptophan content.
Know Your Warning Signs
Regardless of what you drink, it’s worth knowing the early warning signs of cardiovascular distress, particularly during nighttime hours when medical attention may be delayed. These include chest tightness or pressure, sudden shortness of breath, pain radiating to the left shoulder or arm, persistent heartburn-like discomfort, and irregular heartbeat that wakes you from sleep.
If you or someone you know regularly experiences these symptoms, consult a physician — and consider making a few simple changes to your evening routine. Small habits, practiced consistently, have an outsized impact on long-term heart health.
This article is intended for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider regarding personal health concerns.