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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.
First the good. Alcohol does indeed reduce sleep latency at all doses -- in other words, you're likely to fall asleep faster after a drink. Moreover, you're likely to get more deep sleep, which is the period during which your body repairs and regenerates. Sounds good -- but there are caveats.