If you struggle to fall asleep at night, you might be wondering what can i drink to help me sleep. The right beverage before bed can be a simple and natural way to signal to your body that it’s time to wind down.
Many drinks contain compounds that promote relaxation and drowsiness. From herbal teas to warm milk, the options are both comforting and effective. This guide will walk you through the best choices, why they work, and how to prepare them for maximum benefit.
What Can I Drink To Help Me Sleep
This list covers the most researched and popular sleep-promoting drinks. Each one works in a slightly different way, so you can find the option that best suits your taste and needs.
1. Chamomile Tea
Chamomile tea is perhaps the most famous bedtime tea. It contains an antioxidant called apigenin, which binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.
- How it helps: Apigenin has mild sedative effects. The act of sipping a warm cup is also inherently calming.
- Best way to drink it: Steep a tea bag in hot water for 5-10 minutes about 30-60 minutes before bed. Add a teaspoon of honey if desired.
- Tip: Opt for pure chamomile tea rather than blends for the strongest effect.
2. Tart Cherry Juice
Tart cherry juice is a natural source of melatonin, the hormone that regulates your sleep-wake cycle. Studies have shown it can help improve sleep quality and duration.
- How it helps: Provides dietary melatonin and may also increase the availability of tryptophan, an amino acid involved in sleep.
- Best way to drink it: Drink a small glass (about 8 ounces) of unsweetened tart cherry juice one to two hours before bedtime.
- Tip: Because it can be sour, you can dilute it with a little water. Be mindful of sugar content in some brands.
3. Warm Milk
The old-fashioned remedy of warm milk has scientific merit. Milk contains tryptophan, which is used by the body to produce serotonin and melatonin. The psychological comfort of this ritual also plays a big role.
- How it helps: Tryptophan conversion, combined with the comforting association from childhood, can trigger relaxation.
- Best way to drink it: Gently heat a cup of milk (dairy or fortified plant-based) until warm. Add a dash of cinnamon or nutmeg for flavor.
4. Valerian Root Tea
Valerian root is an herb used for centuries as a sleep aid. Some research suggests it helps people fall asleep faster and improves sleep quality, though it doesn’t work for everyone.
- How it helps: It’s thought to increase levels of a calming neurotransmitter called GABA in the brain.
- Best way to drink it: Steep valerian root tea for 5-10 minutes. Drink it 30-60 minutes before bed. Note: It has a strong, earthy taste that some find unpleasant.
- Important: Consult your doctor before trying valerian, especially if you take other sedatives.
5. Almond Milk
Almond milk is a good plant-based option. Almonds themselves contain melatonin, and the milk is often fortified with calcium, which helps the brain use tryptophan.
- How it helps: Provides a small amount of melatonin and calcium. A warm cup is soothing.
- Best way to drink it: Warm up a cup of unsweetened almond milk. You can blend in a few real almonds or a date for extra sweetness and nutrients.
6. Passionflower Tea
Passionflower tea is another herbal remedy known for its anxiety-reducing and sleep-inducing properties. Studies indicate it can increase GABA levels, similar to valerian root.
- How it helps: Boosts GABA activity, leading to feelings of calm and drowsiness.
- Best way to drink it: Steep for 10 minutes to get the full benefits. It has a mild, floral taste that is generally well-liked.
7. Decaffeinated Green Tea
While regular green tea contains caffeine, the decaf version retains an amino acid called L-theanine. L-theanine promotes relaxation and reduces stress without causing drowsiness during the day.
- How it helps: L-theanine increases alpha brain waves, which are associated with a state of relaxed alertness that can transition smoothly into sleep.
- Best way to drink it: Ensure you choose a reliably decaffeinated brand. Drink it warm in the evening as part of your wind-down routine.
8. Banana and Nut Butter Smoothie
This is a more substantial option if you’re slightly hungry before bed. Bananas are rich in magnesium and potassium, which help relax muscles. They also contain tryptophan. Nut butter adds protein and healthy fats.
- How it helps: Provides sleep-supportive nutrients and prevents hunger from waking you up later.
- Best way to drink it: Blend half a banana, a tablespoon of almond butter, a cup of milk (or milk alternative), and a pinch of cinnamon. Keep the portion small.
How to Make Your Bedtime Drink Routine Effective
Just drinking a sleep tea isn’t a magic cure. To get the best results, you need to pair it with good sleep habits.
Timing is Everything
Drink your chosen beverage 30 to 60 minutes before you plan to sleep. This gives your body time to absorb the beneficial compounds and allows for a necessary trip to the bathroom so you’re not disrupted later.
Create a Ritual
The act of preparing and sipping your drink should be a signal to your brain. Do it consistently as part of a broader wind-down routine.
- Dim the lights in your kitchen.
- Prepare your drink mindfully, without rushing.
- Sip it slowly while reading a book or listening to calm music.
- Avoid screens during this time.
Mind the Temperature
A warm drink is generally more effective than a cold one. The rise in core body temperature from the warm liquid is followed by a slight drop as your body dissipates the heat, which mimics the natural temperature drop that occurs at sleep onset and can trigger drowsiness.
Watch the Sugar and Caffeine
Always choose unsweetened versions when possible, or use minimal natural sweeteners like honey. Sugar can cause energy spikes. Double-check that any tea is truly caffeine-free, as even small amounts can interfere with sensitive individuals sleep.
Drinks to Avoid Before Bed
Knowing what to avoid is just as important as knowing what to drink.
Alcohol
While alcohol might make you feel sleepy initially, it severely disrupts the later stages of sleep, especially REM sleep. This often leads to frequent waking and non-restorative sleep.
Caffeinated Beverages
This includes coffee, black tea, green tea (unless decaf), soda, and energy drinks. Caffeine can stay in your system for 6-8 hours or longer. Avoid them after mid-afternoon.
High-Sugar Drinks
Sugary juices, sodas, and sweetened milks can cause a blood sugar spike and crash, which may wake you up during the night. They can also be a source of unneeded calories.
Large Amounts of Any Liquid
Drinking too much of any fluid right before bed increases the likelihood you’ll need to get up to use the bathroom, fragmenting your sleep. Keep your bedtime drink to a modest cup.
The Science Behind Sleep and Drinks
Understanding the key players can help you choose the right drink for your specific needs.
Melatonin
Your brain produces melatonin when it gets dark. It tells your body it’s time to sleep. Drinks like tart cherry juice provide a direct dietary source, which can be especially helpful if your natural production is low or your schedule is disrupted.
Magnesium
Magnesium is a mineral that plays a role in regulating neurotransmitters that calm the nervous system. It also helps maintain healthy GABA levels. Deficiency in magnesium is linked to poor sleep. Foods like almonds and bananas contribute to your intake.
GABA (Gamma-Aminobutyric Acid)
GABA is your brain’s main inhibitory neurotransmitter. It slows down nerve activity, leading to feelings of calm. Herbs like valerian and passionflower appear to increase GABA activity or prevent its breakdown.
Tryptophan
This essential amino acid is a precursor to serotonin, which is then converted to melatonin. It’s found in milk, nuts, seeds, and bananas. Consuming it with carbohydrates can help it cross the blood-brain barrier more effectively.
Customizing Your Sleep Drink
You can combine ingredients for a more powerful or tailored effect.
The “Ultimate Relaxation” Tea Blend
- Mix equal parts chamomile and passionflower tea.
- Steep in hot water for 7 minutes.
- Add a teaspoon of honey, which may also support melatonin release.
The Sleep-Support Smoothie
- Blend 1 cup of warm almond milk, 1/2 banana, 1 tbsp of tahini (for calcium and magnesium), and a pinch of ground ginger.
- This provides a blend of tryptophan, melatonin, and muscle-relaxing minerals.
Golden Milk (Turmeric Latte)
- Warm a cup of milk with 1/2 tsp of turmeric, a pinch of black pepper (to activate the turmeric), and a pinch of cinnamon and ginger.
- Turmeric has anti-inflammatory properties that may help with aches that keep you awake, and the spices are warming and soothing.
Frequently Asked Questions
What is the absolute best drink for sleep?
There’s no single “best” drink for everyone, as individual responses vary. However, chamomile tea and tart cherry juice have the strongest scientific backing for improving sleep quality and are great starting points.
How long before bed should I drink something to help me sleep?
Aim for 30 to 60 minutes before you plan to be asleep. This timing allows the compounds to take effect and gives you a chance to use the bathroom so your sleep isn’t interrupted.
Can I drink sleep teas every night?
For most people, drinking herbal teas like chamomile or passionflower nightly is safe. However, for stronger herbs like valerian root, it’s best to use them periodically or consult a healthcare provider for long-term use. Variety is often a good strategy.
What shouldn’t I drink before bed?
Avoid alcohol, caffeine (in coffee, tea, soda), and high-sugar drinks. These are known to disrupt sleep architecture, cause wakefulness, or lead to bathroom trips during the night.
Does warm milk really work?
Yes, but its effectiveness is a combination of the tryptophan content, the psychological comfort of the ritual, and the soothing effect of a warm liquid. For some people, it’s a very effective part of their routine.
What if drinks don’t help me sleep?
Sleep drinks are a supportive tool, not a cure for chronic insomnia. If you consistently struggle with sleep, it’s important to look at other factors: your sleep environment, stress levels, screen time before bed, and overall sleep hygiene. Consulting a doctor is recommended for ongoing sleep issues.
Final Thoughts
Finding a calming bedtime drink can be a simple and enjoyable step toward better sleep. Whether you choose a classic like chamomile tea or try tart cherry juice, the key is consistency and pairing it with a solid wind-down routine. Pay attention to how your body responds—what works for one person might not for another. Start with one option, give it a few nights, and adjust as needed. Remember, these drinks are part of a holistic approach to sleep that includes a dark, cool room, a regular schedule, and managing stress. Sweet dreams.