Written by Zulekha Nishad

Last Updated April 18, 2024

In our fast-paced world filled with endless tasks and constant demands, one vital aspect often overlooked is sleep. However, its significance cannot be overstated. Sleep is important for our overall well-being, serving as a cornerstone that supports our physical, mental, and emotional health. It's during sleep that our bodies heal, our minds recharge, and we find peace in the quiet of the night.

Factors such as stress, screen time, and overwhelming responsibilities can make falling asleep seem like an impossible feat. This has prompted a search for solutions, leading some to explore the world of sleep aids. Among these, sleep drinks have emerged as a promising remedy, offering hope for those seeking a restful slumber. In this blog, we'll discuss about 10 sleep drinks and their health benefits and effectiveness in promoting a good night's sleep. Keep reading!

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Key Takeaways:

  • Lack of sleep can negatively impact physical, mental, and emotional well-being.
  • Incorporate calming drinks such as chamomile tea, tart cherry juice, and warm milk into your evening routine to promote better sleep quality.
  • Avoid stimulating beverages like alcohol, sugary drinks, and caffeine before bedtime to prevent disruptions in your sleep cycle.
  • The best time to drink sleep-promoting beverages is 1-2 hours before bedtime.
  • Prioritize relaxation and consult a healthcare professional before making very significant changes to your sleep/diet routine.
drinks that help you sleep at night - a women drinking warm milk for quality sleep

Best Drinks That Improve Sleep Quality

If the thought of bedtime makes your brain start solving the world's problems instead of winding down, just relax and try one of these amazing drinks!

1. Tart Cherry Juice

tart cherry juice beverage for promoting sleep

Studies indicate that consuming tart cherry juice can lead to better and longer sleep due to its content of tryptophan and melatonin.

Tryptophan is an amino acid that helps the body produce melatonin, which is a sleep hormone that is secreted at certain times of the day to help the body transition to sleep.

Tart cherries contain about 9 milligrams of tryptophan per 100 grams, and the daily intake of tryptophan should be around 250 to 425 milligrams.

Drinking tart cherry juice in the evening, after a meal of sleep-supporting foods, can be most effective for sleep.

How do you prepare tart cherry juice?

  • Take one cup of tart cherries that have been washed and de-stemmed, and place them in a blender or food processor.
  • Blend the cherries until the pits and juices are released.
  • Use a sieve to separate the pits and fruit meat from the juice.
  • Store the freshly prepared juice in an airtight container in your refrigerator, and use it within five days.

2. Almond Milk

almond milk with almond butter for promoting healthy sleep patterns

Almond milk is a plant-based milk that is creamy, nutty, and packed with nutrients.

According to research, almonds promote sleep quality and contain sleep-inducing hormones and minerals like melatonin, tryptophan, and magnesium.

One cup of almond milk contains around 17 mg of magnesium. Studies show that magnesium has the potential to treat insomnia, especially in the elderly.

How do you prepare almond milk?

Almond milk is widely available in all local grocery stores. However, thickeners, preservatives, and flavorings are usually added to improve flavor, texture, and shelf life in store-bought almond milk. So, we highly recommend making it yourself. The process is pretty simple.

  • Blend soaked almonds (2 cups), water, and vanilla extract.
  • Strain the mixture through a nut milk bag or cheesecloth to extract the liquid.
  • Store the almond milk in the refrigerator for 4-5 days.

3. Golden Milk

Golden milk to combat sleep disorders and help you fall asleep

Golden milk, also known as turmeric milk, is a healthy and therapeutic drink containing cow's milk and curcumin, a bioactive substance that exhibits anti-inflammatory properties.

Studies conducted on mice have revealed that turmeric has the potential to help against oxidative damage and sleep deprivation. You can include golden milk in your bedtime routine to help you relax, uplift your mood, alleviate depression, and possibly reduce your anxiety levels (as observed in mice).

How do you prepare golden milk?

  • Pour 2 cups of milk into a small saucepan and heat it up.
  • Add turmeric, cinnamon, ginger, and honey or maple syrup to the milk.
  • Keep stirring the mixture until it gets hot.
  • Whisk the mixture well to dissolve the spices.
  • Remove the pan from the heat and cover it with a plate or lid. Let it sit for 5 minutes to steep the flavors.
  • Strain the golden milk, using a strainer, into serving cups.
  • Serve it warm and enjoy!

4. Chamomile Tea

drink chamomile tea if you have trouble sleeping at night

Chamomile is an herb that belongs to the Asteraceae family. It has multiple health benefits, such as relieving cold symptoms, easing stomach-related problems, improving skin health, and more.

Research says that drinking chamomile tea improves sleep quality. Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting sleepiness. It also contains compounds like bisabolol and chamazulene, which have calming effects.

A study on 60 older adults hospitalized in nursing homes found that taking 400 mg of chamomile extract for 28 consecutive days improved sleep quality.

How do you prepare chamomile tea?

  • Boil 1 cup (237 ml) of water.
  • Add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to the boiling water.
  • Let the flowers steep in the water for about 5 minutes.
  • Drain the liquid from the flowers using a mesh strainer.

5. Valerian Tea

Valerian Root Tea herbal medicine drink for good sleep

Valerian tea is a bedtime herbal tea which is made from the roots of the valerian plant. It contains compounds like valerenic acid and isovaleric acid, which are believed to have sedative effects.

Some studies suggest that consuming valerian tea may help improve sleep quality and reduce the time it takes to fall asleep, although results are mixed. It's often recommended for individuals with mild sleep disturbances.

How do you prepare valerian tea?

  • Warm up your teapot or mug by filling it with hot water.
  • Add valerian root to your infusion device and place it in the container.
  • Heat 6–8 ounces of water until it starts to produce big, rapidly breaking bubbles, and remove it from the heat.
  • Empty the teapot or mug and add valerian root to it.
  • Pour hot water from the kettle over the valerian root and cover.
  • Let it steep for 10–15 minutes.
  • Remove the infusion device.

6. Lavender Tea

Lavender Tea as natural remedy to induce sleep

Lavender tea is made by steeping the purple buds of the Lavandula angustifolia plant in hot water. It contains aromatic compounds like linalool and linalyl acetate, which are believed to possess several benefits, such as reducing stress and anxiety, improving sleep quality, and enhancing skin health.

A study on the effects of lavender tea on sleep-disturbed postnatal women showed that it was effective in improving mood and sleep problems. Another study conducted in 2022 revealed that lavender tea improved sleep quality in elderly patients.

How do you prepare lavender tea?

  • Boil 8 ounces of water.
  • Fill a tea ball or sachet with 4 teaspoons of fresh or dried lavender buds.
  • Place the tea ball or sachet into a teacup.
  • Pour the boiling water over the tea ball or sachet.
  • Let the tea steep for about 10 minutes.
  • Remove the tea ball or sachet from the cup and discard it.
  • Sweeten with honey, if desired.

7. Peppermint Tea

Peppermint Tea to combat sleep deprivation

Peppermint tea is a healthy drink that is naturally caffeine-free and made from the leaves of the peppermint plant. It contains menthol, which has a cooling and soothing effect.

Research has shown that peppermint tea has potent antiviral, antimicrobial, and even anti-allergenic properties, making it a must-have for anyone looking to boost their immune system. Peppermint tea is also known to provide relief from gastrointestinal (GI) conditions such as indigestion and irritable bowel syndrome.

While peppermint tea may not directly promote sleep, its ability to help with digestion can prevent discomfort that may disrupt sleep, ensuring a calm and restful night's sleep. Peppermint also acts as a muscle relaxant and may help you relax before bedtime.

How do you prepare peppermint tea?

  • Boil 2 cups of water in a kettle or on the stove.
  • Take a handful of fresh peppermint leaves and rinse them thoroughly under cold water.
  • Once the water reaches boiling point, add the peppermint leaves. You can adjust the quantity of leaves based on your preference.
  • Lower the heat and let the leaves steep in the hot water for a minimum of 5 minutes. This will allow the flavor and aroma of the peppermint to infuse into the water.
  • After 5 minutes, turn off the heat and strain the tea into a cup or teapot using a fine mesh strainer or a tea infuser. Make sure to remove all the peppermint leaves from the tea.
  • You can add sweeteners, such as honey or sugar, to the tea if desired.

8. Decaffeinated Green Tea

Decaffeinated Green Tea sleep aid for deep sleep

Certain compounds within decaffeinated green tea might aid in sleep by influencing the GABA system in the brain.

Research shows that consuming low-caffeine green tea before bed could potentially enhance sleep quality compared to regular green tea. However, the precise mechanism by which green tea impacts sleep remains uncertain.

How do you prepare decaffeinated green tea?

  • Boil water to around 175°F to 185°F.
  • Choose decaffeinated green tea leaves or tea bags.
  • Steep tea for 2 to 3 minutes.
  • Remove leaves or bag.
  • Enjoy it plain or with added flavors.

9. Lemon Balm Tea

Lemon Balm Tea to promote good sleep

Lemon balm tea is made from the dried leaves of the lemon balm plant, which contain compounds like rosmarinic acid and flavonoids with mild sedative effects.

A 2023 study suggests that lemon balm, when combined with other calming herbs like valerian root, has improved sleep quality in 100 menopausal women compared to taking a placebo.

How do you prepare lemon balm tea?

  • Boil water in a kettle or pot.
  • Place fresh or dried lemon balm leaves in a cup or teapot.
  • Pour the hot water over the lemon balm leaves.
  • Let it steep for about 5 to 10 minutes.
  • Strain the leaves or use a tea infuser to remove them.
  • Add honey or sweetener, if desired.

10. Ginseng Tea

Ginseng Tea

Ginseng tea is made from the root of the ginseng plant and contains ginsenosides, compounds that may help reduce stress and improve mood.

While research on ginseng's direct effects on sleep is limited, its adaptogenic properties may support the body's ability to cope with stress, potentially leading to better sleep. It's often recommended for individuals experiencing stress-related sleep disturbances.

How do you prepare ginseng tea?

  • Boil water in a kettle or pot.
  • Add sliced or powdered ginseng root to a cup or teapot.
  • Pour the hot water over the ginseng.
  • Let it steep for about 5 to 10 minutes to extract the beneficial compounds.
  • Strain the ginseng or use a tea infuser to remove it.
  • Add honey or sweetener to taste.

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Drinks that you must avoid before bed

Drinking certain beverages before bed can impact your sleep health. Here's a detailed look at three types of drinks that you should avoid before bedtime:

1. Alcohol

Consuming alcohol before bed may seem to help you relax and fall asleep faster initially, but it disrupts your sleep cycle once you're asleep. Alcohol interferes with your body's ability to enter into deep sleep stages, particularly REM (rapid eye movement) sleep, which is essential for cognitive function, memory consolidation, and overall restoration.

Alcohol can cause frequent awakenings throughout the night, leading to fragmented sleep and decreased sleep quality. Over time, habitual alcohol consumption before bed can contribute to chronic sleep issues, such as insomnia and sleep disorders.

2. Sugary Drinks

According to research, beverages high in sugar, such as soda, fruit juices, and sweetened teas, can cause a spike in blood sugar levels, followed by a rapid drop, which can disrupt your sleep cycle.

Even drinks labeled as "natural" or "healthy" may contain high amounts of added sugars, so it's essential to check the labels before consuming them close to bedtime.

3. Caffeinated Drinks

Consuming caffeinated drinks, such as coffee, tea, energy drinks, or certain sodas, before bedtime blocks the action of adenosine, a neurotransmitter that promotes sleepiness, leading to increased alertness and arousal.

Even if you believe you have a high tolerance for caffeine, it's best to avoid it within several hours of bedtime to ensure optimal sleep.

Be mindful of hidden sources of caffeine, such as chocolate and some medications, as they can also disrupt your sleep patterns.


To ensure a peaceful night's sleep, you can incorporate calming and soothing drinks such as chamomile tea, tart cherry juice, almond milk, and more into your evening routine. However, it is important to note that everyone's body is different, and what works for one person may not work for another, so it's a good idea to consult a healthcare professional before making any significant changes to your diet or routine. By prioritizing relaxation and avoiding stimulating beverages like alcohol, sugary drinks, and caffeine, you can create an environment that promotes overall sleep quality, leading to a happier, healthier life.

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When is the best time to drink before bed?

The best time to drink before bed is generally about 1-2 hours before you plan to sleep. This gives your body enough time to process the fluids, so you don't wake up in the middle of the night to use the bathroom.

What can I drink to fall asleep faster?

To fall asleep faster, try herbal teas and natural sleep aids like chamomile, warm milk, decaffeinated drinks, golden milk, or tart cherry juice. Avoid caffeine, sugary drinks, and alcohol before bed, as they can disrupt sleep.

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Disclaimer: What is said in this article has been referenced from multiple sources and is intended only for educational and informational purposes. Please note that no content in this article is a substitute for professional advice from a qualified doctor or healthcare provider. Always consult an experienced doctor with any concerns you may have regarding a health condition or treatment, and never disregard any medical suggestions or delay in seeking treatment because of something you read here.

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