Buzz
Quality sleep is something many people crave. Shockingly, around 50 to 70 million Americans suffer from chronic sleep issues or disruptions, as reported by the National Institutes of Health. With hectic fall schedules in full swing, achieving restful sleep becomes even more crucial, though sometimes harder to come by. While alcohol may be a common choice for unwinding before bed, it is well-known for interrupting healthy sleep. However, this doesn’t mean you can’t indulge in a soothing evening drink. There are numerous beverages that not only taste great but also support a peaceful night’s rest. Continue reading to explore the best drinks to help you drift off faster and maximize your sleep quality.
8 Beverages to Help You Fall Asleep More Quickly
Our selection of eight sleep-friendly drinks could assist in falling asleep quicker and enjoying a longer, uninterrupted sleep (sounds ideal, right?).
Tart Cherry Juice
When it comes to drinks packed with sleep-enhancing nutrients, tart cherry juice is hard to top. It’s not only a rich source of magnesium and melatonin but also offers a small dose of tryptophan. Additionally, a 2018 small randomized control trial showed that this tangy beverage can enhance both the duration and quality of your sleep (in other words, how effectively you rest).
Chamomile Tea
Chamomile is a lovely white flower, somewhat resembling a daisy. But its delicate appearance belies its medicinal strength. This plant is widely used as an anti-inflammatory agent to support immune, metabolic, and mental health. It is also frequently used to ease into restful sleep due to its calming effects on the nervous system. “However, people with ragweed allergies should be cautious with chamomile,” notes Jill Nussinow, MS, RDN, as it’s a close relative of ragweed.
Dina Belenko/Getty ImagesWarm Milk
For many, warm milk before bedtime evokes nostalgic childhood memories. It turns out, this comforting ritual is actually a beneficial practice for better sleep. Cow’s milk is packed with tryptophan, magnesium, and vitamins A, B12, and sometimes D. Additionally, sipping warm drinks can have a soothing effect, helping to prepare the body for a peaceful night’s rest.
Sleepy Girl Mocktail
“The ‘sleepy girl mocktail’ featuring tart cherry juice has become a popular trend, and there’s truth to it,” shares Rhyan Geiger, RDN. This viral TikTok drink blends tart cherry juice, a scoop of powdered magnesium, and lemon lime prebiotic soda. Alternatively, you can swap the prebiotic soda for simple sparkling water
Lemon Balm Tea
If you’ve never experienced the soothing effects of lemon balm tea, you’re in for a treat. This calming drink has a mild, slightly sweet taste that makes it perfect for bedtime. “Lemon balm is relaxing and tastes great, making it ideal for evening consumption,” says Nussinow. Research supports this, with an initial 2011 study revealing that lemon balm tea helped reduce insomnia symptoms by 42 percent in participants.
Kiwi Banana Smoothie
For those who prefer a more filling option before bed, a kiwi banana smoothie could be the perfect choice. Although it may sound unusual, bananas are rich in tryptophan, magnesium, melatonin, fiber, and vitamins B6 and C, while kiwis are packed with serotonin and fiber. Additionally, 2023 research has linked kiwi consumption to improved sleep in athletes.
Golden Latte With Almond Milk
Golden milk or golden lattes have become a popular choice in cafes nationwide due to the numerous health benefits of its star ingredient—turmeric. Turmeric is loaded with antioxidants that help reduce inflammation in the body, addressing any inflammatory causes of sleep disturbances. A 2024 study found that its active compound, curcumin, was effective in reducing symptoms of anxiety (a common disruptor of sleep), and a 2021 animal study suggested it might also promote better sleep. For those following a dairy-free diet, almond milk is an excellent choice for your golden latte, as it contains melatonin, magnesium, and tryptophan. Moreover, preliminary research indicates that almond consumption may reduce insomnia symptoms, according to a small 2019 study.
Decaffeinated Green Tea
While caffeinated teas are best avoided before sleep, decaffeinated varieties like decaf green tea can be a wonderful choice. “L-theanine, which is found in green, black, and white tea, promotes restful sleep,” explains Nussinow. This benefit is largely due to L-theanine’s ability to induce relaxation in the brain, according to the Sleep Foundation. Additionally, the anti-inflammatory properties of green tea’s plant compounds—such as quercetin, kaempferol, catechins, and epigallocatechin gallate (EGCG)—can also aid in achieving a better night’s sleep.
Nutrients That Promote Healthy Sleep
As you might have gathered from the sleep-friendly beverages mentioned earlier, there are several nutrients that help enhance sleep quality, including fiber, magnesium, tryptophan, melatonin, and various vitamins. Let’s dive deeper into how these nutrients contribute to better sleep.
- Fiber: Fiber’s positive effects on the gut microbiome may promote restful sleep through the gut-brain connection, according to a 2022 study in Food & Function. This research found that fiber intake helped reduce symptoms of various sleep disorders. Fiber-rich foods include fruits, vegetables, whole grains, nuts, seeds, and legumes.
- Magnesium: Magnesium is a common choice for those seeking sleep-related supplements, as growing research links it to improvements in both sleep duration and quality. “Magnesium is found in leafy greens, legumes, whole grains, and almonds,” says Nussinow. Other excellent sources of magnesium include tart cherries and avocados.
- Tryptophan: Tryptophan is often blamed for post-Thanksgiving dinner naps, but it’s the volume of food (and drinks) consumed on this holiday that likely causes sleepiness. Nonetheless, tryptophan is a precursor to serotonin, a neurotransmitter vital to regulating circadian rhythms, which contributes to better sleep. Key sources of tryptophan include beans, pumpkin seeds, turkey, chicken, fish, eggs, and dairy.
- Melatonin: Melatonin supplements are popular for improving sleep, as this hormone plays a crucial role in regulating circadian rhythms. It has been shown to support healthy sleep patterns. “Melatonin, commonly found in sleep aids, is also naturally present in nuts and mushrooms,” adds Geiger. Fish, eggs, tart cherries, and dairy are also great sources of melatonin.
- Vitamins: A variety of vitamins that support healthy sleep include vitamins A, B1, B6, B9, B12, C, D, E, and K. These vitamins help synthesize sleep-inducing neurotransmitters, address sleep-interfering conditions like restless leg syndrome, reduce inflammation, and have research backing their sleep-promoting properties. Good sources of these vitamins are found in dark leafy greens, cruciferous veggies, citrus fruits, lean proteins, eggs, and sweet potatoes.
What Not to Drink Before Sleep
It's important to be mindful of beverages that may disrupt sleep, such as those high in sleep-interfering substances like caffeine, alcohol, and added sugar. “Caffeine is a major sleep disruptor and should be avoided at least eight hours before bedtime if you’re struggling with sleep,” explains Geiger. Additionally, drinks that can upset the stomach should be limited. While this varies between individuals, carbonated beverages, for example, can lead to bloating and gas, interfering with a peaceful night’s rest.
