Drinking coffee before going to bed is usually not considered a sleep therapy. After all, coffee is usually drunk not as a bedtime drink to end the day, but as a morning pick-me-up to start the day. But Max Kirsten, sleep expert at Panda London, has revealed that all of us should not put a cup of coffee in the evening. 

In fact, Kirsten says that coffee can actually help some people fall asleep rather than keep them awake at night. Here, Kirsten explains three types of people who can enjoy a cup of java tonight without worrying about how it will affect their sleep

What to eat or drink before going to bed is as important to sleep as choosing a consistent bedtime or the best mattress. If you're not one of these people who can enjoy a caffeine fix before bedtime, Kirsten also offers 3 caffeine-free options for drinking before going to bed to help you drift away.

If you find that the best way to relax is a cup of Joe, this drink should not be reserved only for coffee breaks. Kirsten says that the antioxidants and other bioactive compounds contained in coffee have relaxing effects, while the daily rituals of the Java cup are similar to those of others

"The act of drinking coffee can have a psychological calming effect due to the comforting routine and warmth associated with the beverage" and the award-winning sleep "for some people." For a person, this routine will let the body know that it's time to relax and the wind blows, creating comfort and a sense of security that promotes sleep.

For some, coffee can have a significant impact on their sleep, making them wide awake and feeling energized. In fact, to maintain good sleep hygiene, it is recommended to stop consuming caffeine after 12 noon. 

Others are often unaffected by the stimulatory effects of caffeine and do not find it difficult to fall asleep after taking caffeine, Kirsten notes. "Individual changes in metabolism and sensitivity to caffeine can lead some to wake up with coffee and others to metabolize quickly enough that they don't interfere with their sleep cycle," he says. 

Studies have shown that people with ADHD have lower levels of dopamine (a natural chemical in the brain that helps them feel motivated) than people without ADHD, which can lead to mental restlessness and difficulty maintaining concentration. 

Caffeine increases dopamine levels in ADHD patients, making dopamine levels more balanced. This balance can make people with ADHD more relaxed, Kirsten says. "Caffeine can, paradoxically, have a calming effect by helping people with ADHD focus their thoughts and reduce mental restlessness," sleep experts explain. "It can ease the process of falling asleep."

So this is something you've probably heard before, but Kirsten says it's a classic bedtime drink for a reason. "Chamomile tea contains an antioxidant called apigenin that binds to specific receptors in the brain and promotes relaxation and sleep," he explains. Other herbal teas you can try are Valerian Root and lavender tea, which are known for their sleep-inducing properties. 

Regular green tea contains caffeine, so it is a drink that should be avoided before going to bed if you have low resistance to this substance and do not want to feel irritation. 

But you can get decaffeinated green tea, which Kirsten says has theanine, an amino acid that can promote relaxation, reduce stress and help you sleep better.

You may have come across this drink recently because it was used in the popular Sleepy girl mocktail trend on social media. But Kirsten says there's more to this drink than the TikTok craze. "Tart cherries are a natural source of melatonin, a hormone that regulates the cycle of sleep and wakefulness," Kirsten says. "Studies have shown that taking tart cherry juice improves sleep time and quality."