What drinks should I avoid giving at night as they disturb sleep? 

Sleep plays a vital role in a child’s well-being, particularly during Ramadan when daily routines are altered. After a long day of fasting, proper rest is crucial for physical and mental rejuvenation, ensuring children remain energetic and focused. However, certain drinks consumed late in the evening can significantly disrupt sleep patterns and cause discomfort by interfering with the body’s natural ability to relax and prepare for rest. 

As parents, it is important to be mindful of what we offer our children before bedtime. Some beverages, particularly those high in caffeine, sugar, or acidity, can negatively affect sleep quality and digestion. This can prevent children from getting the deep rest they need to successfully manage the physical and spiritual demands of fasting. This guide outlines which drinks to avoid at night, explains how they interfere with sleep, and provides healthier alternatives that support hydration and align with Islamic values of moderation and care for the body. 

Parenting Perspective 

Guiding a child towards healthy sleep hygiene involves making conscious choices about their evening routine, including what they drink. Avoiding disruptive beverages and opting for calming, hydrating alternatives can make a significant difference in the quality of their rest, contributing to better health, mood, and concentration the following day. 

Beverages That Disrupt Sleep 

Certain drinks can interfere with the body’s natural sleep cycle by overstimulating the nervous system, increasing the need for urination, or causing digestive unease. It is wise to avoid giving the following beverages to children in the hours leading up to bedtime. 

• Caffeinated Beverages: As a natural stimulant, caffeine can severely disrupt sleep by increasing alertness and delaying the body’s sleep signals. Common sources include coffee, black or green tea, energy drinks, and many fizzy drinks. Caffeine blocks adenosine, a brain chemical that promotes sleep, and its diuretic effect increases urination, which can lead to disruptive trips to the bathroom during the night. 

• Sugary and Fizzy Drinks: Beverages high in sugar, such as fruit juices, cordials, and fizzy drinks, can cause a rapid spike in blood sugar levels. This initial energy rush is often followed by a crash, which can lead to restlessness and irritability during the night. Furthermore, the carbonation in fizzy drinks can cause bloating, gas, and stomach discomfort, making it difficult for a child to settle down and sleep comfortably. 

• Spicy or Acidic Drinks: Citrus juices like orange or lemonade, and any drinks containing spices, can trigger acid reflux or heartburn. When a child lies down, stomach acid can more easily travel back up into the oesophagus, causing a painful burning sensation that makes restful sleep nearly impossible. 

Healthier Alternatives to Promote Restful Sleep 

Instead of offering the drinks mentioned above, consider these sleep-friendly options that provide hydration without interfering with rest. These alternatives can help soothe and relax a child, signalling to their body that it is time to wind down. 

• Water: Simple, plain water is always the best choice for hydration. If your child finds it unappealing, you can create fruit-infused water by adding slices of cucumber, strawberry, or a sprig of mint. This provides a subtle, natural flavour without any added sugar or disruptive ingredients. 

• Warm Milk: A glass of warm milk is a timeless remedy for sleeplessness. Milk contains tryptophan, an amino acid that aids the body’s production of serotonin and melatonin, hormones that are essential for regulating sleep and mood. The warmth itself is also inherently soothing and can have a calming effect on the body. 

• Caffeine-Free Herbal Teas: Many herbal teas are known for their relaxing properties and are excellent for promoting sleep. Chamomile tea, in particular, is widely recognised for its ability to reduce anxiety and act as a mild sedative. Peppermint or lavender teas are also wonderful, caffeine-free options that can help a child relax before bed. 

Spiritual Insight 

In Islam, the simple acts of eating and drinking are elevated to acts of worship when approached with mindfulness and gratitude. Our bodies are a trust from Allah Almighty, and caring for them by making healthy choices is a reflection of this thankfulness. This includes ensuring our consumption habits support our physical and spiritual well-being, rather than hindering it. 

Allah Almighty states in the noble Quran at Surah Al Aa’raaf (7), Verses 31: 

‘O children of Adam, take (appropriate) measures to beautify yourself (before you appear) at any place of worship (for Prayer); and eat and drink and do not be extravagant (wasteful), as indeed, He (Allah Almighty) does not like extravagance.’ 

This verse provides a foundational principle for a healthy lifestyle: balance. It encourages us to appreciate the blessings of Allah without falling into excess. Offering children drinks laden with sugar or caffeine before bed disrupts this balance, leading to physical discomfort and poor health. Islam guides us towards moderation in all things, which naturally extends to what we drink. The teachings of the Prophet Muhammad ﷺ beautifully illustrate this principle in a practical manner. 

It is recorded in Sunan Ibn Majah, Hadith 3349, that the holy Prophet Muhammad ﷺ said: 

‘Man fills no vessel worse than his stomach. It is enough for the son of Adam to eat a few mouthfuls to keep his back straight. But if he must (fill it), then a third for his food, a third for his drink, and a third for his breath.’ 

This Hadith provides a powerful metaphor for moderation. Overconsumption, whether of food or drink, disturbs the body’s equilibrium and can detract from our ability to focus on worship and spiritual growth. By choosing simple, nourishing drinks for our children at night, we are not only promoting good sleep but also instilling in them the profound Islamic value of living a balanced and mindful life.