As refreshing as a bottle of soda is, it has some negative effects on your sleep.  This is because of its sugary content that crosses the blood brain barrier making it more active. As a result, the consumer sleeps for fewer hours that is 5 or fewer hours instead of the normal hours of 8-10 hours.

Effects of soda consumption

Here is what soda can lead to:

1. Addiction

One of its key ingredients is caffeine which is addictive in nature making one feel the urge to consume more and more it. Its sugary content does the same. The more you increase its intake the less you sleep. This is because caffeine and sugar all work up together to make the brain active.

2. Lack of sleep

Soda just like coffee crosses into the brain making one more alert and undermining the functioning of the sleep hormones hence causing sleep deprivation.

3. Heartburn

Studies have shown that soda, a carbonated drink, causes acid reflux problem.  Acid reflux problem is where by acid from the stomach is forced upward to the esophagus and sometimes even into the mouth, causing a burning sensation as it moves up. This causes discomfort, which eventually leads to sleep deprivation.

4. Metabolic syndrome

Sugars increase the release of insulin causing one to be hungry leading one to overeating; this causes weight gain and may cause heartburn. Soda consumption has also been linked to some diseases including:

  • Heart disease
  • Diabetes
  • High blood pressure

Alternatively, studies have shown that after the intake of soda you should accompany it with foods rich in fiber like vegetables and fruits. They increase the digestion of sugars. You could also consume alternative beverages such as water or even milk before your bedtime and they won’t affect your sleep cycle.

How to effectively improve your sleep

Below are some tips on how to improve your sleep:

  1. Diet

Eat foods rich in protein, fiber and enough carbohydrates. Protein helps on inducing the production of sleep hormone, melatonin. This should be done 3 hours before your sleep time.

  1. Relax

This can be achieved by taking a warm bath after a stressful day or listening to some soothing music to block out any background noise. This enables you to rest thus induces sleep.

  1. Avoid caffeinated beverages

These include coffee, tea or soda. These drinks cause the brain to be active even at the time it’s supposed to be off. Alcoholic drinks should also be avoided as they cause sleep apnea.

  1. Stick to a routine

This can be achieved by going to bed and waking up at the same time every day. Your body’s internal clock will set to this routine and you’ll be able to maximize on your sleep time.

  1. Ensure you’re comfortable

This is achievable by ensuring your bed is comfortable and your sleep wear as well. The room should be dark enough and if necessary wear an eye mask. This in turn triggers the production of sleep hormones.


A cold bottle of soda is refreshing to the body after a long day under the sun or after a tedious work.  It is effective as it reenergizes the body giving you the much needed boost.  But it is good to avoid drinking too much of it and replace it with other effective liquids like water, juice or even glucose. This will enable you to avoid the negative impacts it has on our bodies,  health wise,  and also enable you to have a good night sleep.


  1. Effects of soda. (January 2015)


  1. Caffeine in soda (March 2015)


  1. Strategies to better your sleep(July 2016)