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A mug of caffeinated tea can keep you up at night, but many herbal varieties have sleep-inducing ingredients. Drinking a tea made from lemon balm (an herb in the mint family) four times a day may help you sleep better, and chamomile tea is a classic sleep aid.
It may not be as effective as you think, new research suggests. One of the largest studies to date on alcoholâs effects on sleep shows that drinking alcohol before bed may disrupt sleep and increase wakefulness in healthy adults -- affecting women more than men -- regardless of family history of alcoholism.