Key Takeaways
The right evening drinks can support relaxation, signal your body that it’s time to wind down, and reduce common sleep disruptions—if you choose wisely and time them well.
- Sleep-friendly drinks like tart cherry juice, chamomile tea, and warm milk contain natural compounds such as melatonin and tryptophan that support sleep readiness.
- Timing matters. Enjoy calming beverages about 1–2 hours before bed to give your body time to relax without rushing digestion.
- Avoid common sleep disruptors at night, including caffeine, alcohol, and sugary drinks, which can interfere with deep and REM sleep.
- Hydration is helpful, but moderation is key—too much liquid before bed can lead to frequent wake-ups.
- If tea isn’t your thing, magnesium-rich drinks or simple banana-based smoothies offer a gentle, soothing alternative.
Are you among the millions of people struggling to get a good night’s sleep? Do you find yourself tossing and turning, unable to quiet your mind or drift off into a peaceful sleep?
If you answered yes, the good news is that you’re not alone. Sleep deprivation is a common problem affecting numerous people of all ages.
But did you know certain drinks (often called sleep drinks) can help you sleep better? Below, you’ll find several natural sleep aids and some of the best drinks to consume before bed that can help promote relaxation and prepare your body for a full night of restful sleep.
In addition to certain drinks, several natural remedies may help you to sleep better, including melatonin, magnesium, and valerian root.
So, grab a cozy blanket, curl up with a warm mug of your favorite bedtime beverage, and read on to learn more about some of the best drinks to help you sleep.
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Chamomile Tea
Chamomile tea is an herbal tea made from the chamomile plant’s flowers. It contains apigenin, an antioxidant that has been proven to reduce anxiety. Additionally, it has been shown to improve overall sleep quality.
Those who drink this tea may also suffer from fewer depressive symptoms. Depression is a major contributor to disturbed sleep. Learn more about disrupted issues and sleep disorders.
Study: Chamomile: A herbal medicine of the past with a bright future. [1]
Additional Chamomile Tea Benefits:
- Can lower blood sugar in individuals with diabetes
- Helps relieve discomfort and anxiety due to premenstrual syndrome. [2]
- Contains compounds that have been proven to reduce inflammation. [3]
How to Incorporate Chamomile Into Your Sleep Routine
- Use 1-2 teaspoons of chamomile flower per cup of water.
- Steep for 5-10 minutes
- Strain chamomile flowers and enjoy!
Chamomile tea is available at most health food and grocery stores- in bag form so all you need is a mug and hot water.
Did You Know: A hot cup of chamomile tea can help relieve symptoms of jet lag.
Warm Milk
Milk is a natural source of the amino acid tryptophan, a building block for the neurotransmitter serotonin. Serotonin helps regulate mood and sleep, and it gets converted into another neurotransmitter called melatonin, which plays a vital role in the sleep-wake cycle.
Drinking warm milk can have a calming effect on your mind and body, resulting in feeling more relaxed and ready for sleep.
A study of adults aged 60 and above found that consuming fermented milk for 3 weeks reduced the number of nighttime awakenings. [4]
Regular Milk
There is an age-old remedy that is still popular today for aiding in better sleep, and it’s warm milk. This simple beverage is believed to be effective due to the presence of an amino acid called tryptophan. Cow’s milk is rich in tryptophan and vitamin D, both of which are linked to improved sleep quality.
When consumed, tryptophan is converted into serotonin, which is then turned into melatonin. What exactly is melatonin? It’s a hormone that helps our body regulate our sleep cycles and acts as a natural sleep aid. Therefore, warm milk may be a good choice for those looking for a natural, non-medicinal way to improve their sleep quality.
Having a warm drink before bed can make you feel more tired.
Fun Fact: When cows are milked at night, their milk contains more melatonin. [5] This makes it a natural source of the sleep hormone and could be useful for those who have trouble sleeping.
Almond Milk
Almond milk before bed? Yes, it’s been frequently praised as a sleep aid because of its high magnesium content, which can help to reduce muscle tension and promote relaxation. As mentioned above, drinking warm milk before bed can be soothing and help you sleep more easily.
According to a study conducted on 442 college students, the percentage of participants who experienced insomnia reduced by 8.4% after consuming ten almonds daily for two weeks. [6]
Passionflower Tea
Similar to chamomile, passionflower tea contains apigenin. This antioxidant does its job by binding to specific receptors in the brain and producing an effect of calmness.
In addition to its antioxidant powers, there are plenty of benefits, including increased production of the brain chemical gamma-aminobutyric acid (GABA). GABA can prevent other brain chemicals from inducing stress. [7]
Valerian Tea
Valerian root has been known for centuries for its sedative properties in the medical field. As a natural remedy for stress, it has been used to help alleviate feelings of anxiety and promote relaxation and calmness, which can improve sleep quality.
- Promotes better quality of sleep
- Helps manage symptoms of menopause
- Curbs hyperactivity
Lavender Tea
Lavender contains compounds that have been shown to reduce stress and anxiety levels, which can be major contributors to sleeplessness.
Drinking a cup of lavender tea before bed may also help regulate your body’s circadian rhythm, the natural sleep-wake cycle that governs when you feel sleepy and when you feel alert.
According to a study, consuming lavender tea effectively reduced symptoms of depression and anxiety, both of which could be potential contributors to insomnia. [8]
To prepare lavender tea, you need to steep the lavender flower buds in hot water. This infusion results in a visually pleasing purple beverage with a distinct taste and fragrance that is both calming and refreshing.
Lavender tea is widely available in both health and grocery stores in bag form.
Did You Know: The scent of lavender is commonly used, which has been known to have a soothing effect on the mind and body.
Tart Cherry Juice
Tart cherry juice is one of the few sleep remedies that has actual clinical research behind it, not just anecdotal buzz. It works through two pathways: it's a natural source of melatonin, and it contains tryptophan, which the body converts into serotonin and eventually melatonin.
Every 100 grams of tart cherries contain roughly 9 milligrams of tryptophan. [10] That combination makes it more than just a feel-good drink before bed.
In a controlled human trial, participants who drank tart cherry juice showed measurably higher circulating melatonin levels and reported better sleep duration and efficiency compared to those who didn't.
A separate pilot study found that drinking two cups of tart cherry juice daily reduced wake time after sleep onset and improved overall sleep efficiency, with researchers pointing to both melatonin content and anti-inflammatory compounds as contributing factors. [11]
The anti-inflammatory angle matters more than people realize. Inflammation disrupts sleep by keeping the body in a low-grade stress state. T
art cherries are high in anthocyanins, the same compounds that give them their deep red color, and those have been shown to reduce inflammatory markers that can interfere with sleep quality.
How Much and When
One to two cups, about 30 to 60 minutes before bed. Concentrate form works too, roughly one ounce of tart cherry concentrate diluted in water gives you a similar dose without the sugar load of a full glass of juice.
If blood sugar stability is a concern at night, the concentrate option is worth considering.
Tart Cherry Juice vs. Melatonin Supplements
The difference comes down to how the melatonin gets into your system. A supplement delivers a fixed dose directly. Tart cherry juice supports your body's own melatonin production pathway rather than bypassing it.
For people who find that melatonin supplements leave them groggy the next morning, tart cherry juice is a gentler option worth trying. The effect is more gradual, but for mild sleep issues it may be enough.
Peppermint Tea
For years, peppermint has been utilized in traditional medicine due to its various health benefits. The menthol in peppermint can help relax the mind and body to promote better sleep.
Peppermint is also believed to possess antiviral, antimicrobial, and anti-allergenic properties. Additionally, it’s also thought to help treat gastrointestinal (GI) disorders such as indigestion and irritable bowel syndrome (IBS). [12]
Banana Smoothie
Bananas are known to contain certain ingredients such as potassium, [13] magnesium, and vitamin B6, which have all been linked to improving sleep. Banana smoothies are easy to make leading up to bedtime and are great for promoting healthy sleep patterns.
It can help induce muscle relaxation and is a great healthy way to fight off the temptation of a midnight snack.
Did You Know: When you blend bananas and almond milk together for a smoothie, it can be a great source of both melatonin and tryptophan. This powerful combination may help reduce symptoms of insomnia and improve your sleep.
Which Drink Is Best for Deep Sleep?
Looking to sink into deeper, more restorative sleep? Some drinks can give your body the gentle nudge it needs. Here are a few top contenders:
- Chamomile Tea: Calms the nervous system with mild, natural sedative effects.
- Milk That is Warm: Contains tryptophan, which can help ease you into sleep mode.
- Magnesium-rich Smoothies: Smoothies that include bananas and almonds can help relax muscles and quiet the mind.
- Valerian Root Tea: Herbal support that may shorten the time it takes to fall asleep.
Some of these may work wonders for deep sleep, but not every drink works for everyone. Try a few and see what helps you wake up feeling fully recharged.
Final Thought
Sometimes, achieving a good night’s sleep feels impossible. Luckily, there are various natural remedies for sleep in the form of beverages.
As you can see, several drinks promote healthy sleep by containing compounds such as tryptophan and melatonin. Others work by easing pain and discomfort in the evening, resulting in better quality sleep.
As a general guideline, limiting your fluid intake at least two hours before bedtime is recommended.
Not everyone finds that certain drinks listed above can help them sleep better. If you’re unsure which works best for you, try them and see which helps you fall asleep faster and stay asleep longer. However, if you continue to struggle with sleep, it’s best to consult your primary healthcare provider to identify the underlying causes.
