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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.
Alcohol Is Not a Sleep Aid. âThe immediate and short-term impact of alcohol is to reduce the time it takes to fall asleep, and this effect on the first half of sleep may be partly the reason some people with insomnia use alcohol as a sleep aid,â Ebrahim says.