(CNN) When winding down you might enjoy sipping a beverage before bedtime, but are there any drinks that could be particularly helpful or harmful for quality sleep?

It turns out that experts advise to avoid certain beverages before bedtime -- whereas the research on beverages to promote quality sleep remains not as clear.

"Things that contain caffeine are definitely going to be less-than-desirable for most people," said Jessica Garay Redmond, assistant professor in the Department of Nutrition and Food Studies at Syracuse University in New York.

"That's not even just right before bed, but I think depending on a person's caffeine sensitivity, they may need to shut down the caffeine in their day at some point in the afternoon or certainly by dinner time so that they can then have a restful night sleep," she said.

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