Having trouble falling asleep at night, like soooo many other people around the globe?

You know what? Sometimes, a calming drink before bed can make all the difference.

You’ve tried everything else you can think of, but why not try one or more of these remedies? Certain beverages contain compounds that can help you relax and drift off more easily. Go figure! Let’s check it out.

Here’s a list of 12 of the best drinks that can help you sleep and what to avoid before bedtime.

Best Drinks that Help You Sleep

A good night's sleep can be influenced by what you drink before bed, believe it or not. Here are some beverages known to help improve your sleep quality:

Warm Milk

Warm milk is a classic remedy that many people swear by. It contains tryptophan, an amino acid that your body converts into serotonin and melatonin, both of which help regulate sleep. Additionally, the warmth of the milk can be soothing, helping you relax before bed. Drinking a cup of warm milk about an hour before bed can signal to your body that it's time to wind down.

Chamomile Tea

Chamomile tea is well-known for its calming properties. It contains an antioxidant called apigenin, which binds to specific receptors in your brain that may promote sleepiness and reduce insomnia. Drinking chamomile tea about 30 minutes before bed can help you unwind and prepare for a restful night. This caffeine-free herbal tea makes it an excellent choice for a bedtime drink.

Tart Cherry Juice

Tart cherry juice is rich in melatonin, the hormone known for regulating sleep-wake cycles. Studies have shown that drinking tart cherry juice can improve sleep duration and quality. Before bed, a glass of tart cherry juice can help boost your melatonin levels naturally. Opt for unsweetened tart cherry juice to avoid added sugars that could interfere with sleep. So, it’s not only caffeine that does that. Sugar is a culprit as well.

Valerian Root Tea

Valerian root tea is another herbal remedy known for its sedative properties. Valerian root has been used for centuries to treat insomnia and anxiety. Drinking valerian root tea before bed can help reduce the time it takes to fall asleep and improve sleep quality. This tea has a strong, earthy taste, so add a bit of honey to make it more palatable.

Almond Milk

Almond milk is a great alternative for lactose intolerant people or vegans. It contains magnesium, which helps promote sleep by relaxing muscles. Additionally, almond milk is rich in tryptophan, further aiding in sleep induction. A warm glass of almond milk before bed can be a comforting way to end your day.

Peppermint Tea

Peppermint tea is caffeine-free and has muscle-relaxing properties. Drinking peppermint tea before bed can help soothe your digestive system and calm your mind, making it easier to fall asleep. The refreshing taste of peppermint can also help clear your mind of the day's stress.

Banana Smoothie

A banana smoothie made with almond milk can be a great bedtime drink. Bananas are rich in magnesium and potassium, which help relax muscles, while almond milk provides tryptophan and magnesium to promote sleep. Blend a banana with a cup of almond milk and a spoonful of honey for a delicious and sleep-inducing treat.

Coconut Water

Coconut water is rich in magnesium and potassium, which help relax muscles. It's also a good source of hydration, which can be beneficial if dehydration is causing you to wake up at night. Drinking coconut water before bed can help maintain electrolyte balance and support muscle relaxation.

Passionflower Tea

Passionflower tea can help reduce anxiety and improve sleep quality. It contains flavonoids that have sedative effects, making it a great option for a calming bedtime drink. Sipping on passionflower tea about an hour before bed can help ease your mind and prepare your body for sleep.

Turmeric Latte

A turmeric latte can be a soothing bedtime drink, especially if you can’t sleep due to inflammation. Turmeric has anti-inflammatory properties, which may help improve sleep quality. To make a turmeric latte, warm some plant-based milk and add a teaspoon of turmeric. Stir well and sweeten with honey if desired. This golden milk not only promotes relaxation but also supports overall health.

Ashwagandha Tea

Ashwagandha is an adaptogen, a natural substance that helps the body adapt to stress. Drinking ashwagandha tea before bed can help lower cortisol levels and improve sleep quality. You can find ashwagandha in powder form or as part of tea blends designed to promote sleep. Its calming effects make it a great choice for a nighttime routine.

Lettuce Water

Lettuce water, made by steeping lettuce leaves in hot water, contains lactucarium, a compound with sedative properties. While the concentration in a typical cup might be low, it’s a harmless and simple option if you’re looking for a new sleep aid.

What Not to Drink Before Bed

So, there are drinks you really want to avoid before bedtime, so pay attention to these:

Caffeine

Caffeine, found in coffee, tea, and many sodas, is a stimulant that can interfere with your ability to fall asleep and stay asleep. It blocks adenosine, a brain chemical that promotes sleep, and can stay in your system for up to six hours. Consuming caffeine in the late afternoon or evening can significantly disrupt your sleep, making it harder to relax and wind down before bed.

Alcohol

While alcohol may initially help you fall asleep due to its sedative effects, it disrupts your sleep cycles, leading to poorer sleep quality. It interferes with the REM stage of sleep, resulting in lighter, less restful sleep and frequent awakenings during the night. Over time, relying on alcohol to fall asleep can lead to dependence and exacerbate sleep problems.

Sugary Drinks

Sugary drinks, such as sodas and sweetened beverages, can cause blood sugar spikes and crashes, making it harder to maintain restful sleep. High sugar intake can lead to increased energy levels and restlessness, disrupting your ability to fall asleep. The subsequent crash in blood sugar can wake you up in the middle of the night, further disturbing your sleep.

Energy Drinks

Energy drinks are packed with high levels of caffeine and other stimulants that can keep you awake and alert. These beverages are designed to boost energy and concentration, making them highly unsuitable to drink before bed. The stimulants in energy drinks can lead to increased heart rate, anxiety, and prolonged effects of caffeine, disrupting your sleep significantly.