Herbal teas are some of the best bedtime drinks, known for promoting relaxation and easing you into sleep. But if tea isn’t your thing, there are plenty of natural alternatives, such as warm milk, tart cherry juice, or even delicious banana smoothies. And for something a bit lighter, hydrating choices like coconut water or good old plain water can also help set you up for a restful night.

Let’s take a closer look at our top 10 bedtime drinks and how they can help you drift off peacefully:

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1. Herbal teas

Relaxing herbal teas have long been used as a natural remedy for sleep. Blends of calming herbs and stress-reducing antioxidants, such as apigenin, can help support the body’s natural sleep cycles.

Here are a few of the best teas for promoting sleep:

2. Warm milk

A classic and soothing bedtime drink. Milk contains the essential amino acid tryptophan, which helps your body produce melatonin, the sleep hormone.

3. Tart cherry juice

Naturally high in melatonin, studies show that tart cherry juice may improve sleep duration and quality. You can also try eating cherries as a dessert or a little treat with your dinner. It’s a good food for sleep, among others, so give this a try if drinking it isn’t ideal for you.

Tart cherry juice is also a key ingredient in the TikTok viral “Sleepy Girl Mocktail”. Created by Gracie Norton, the drink contains a combination of sleep-inducing ingredients:

the only time i struggle with sleep is right at the end of my luteal phase! This is working WONDERS!! 💛 (not something im planning on drinking every single night, just near the end of my luteal phase!

♬ The Lazy Song – 헐 잘생겼다 Ryujin

4. Golden milk (turmeric milk)

Golden milk is a warm, comforting drink made with milk, turmeric, and any other spices you like for flavour, such as cinnamon. Turmeric’s anti-inflammatory benefits and calming effect make it a comforting pre-bed choice. Additionally, turmeric can aid digestion, reducing discomfort that could otherwise disturb your rest.

5. Banana smoothie

Bananas are packed with magnesium, potassium and tryptophan, nutrients that support muscle relaxation and melatonin production. Blend with milk or almond milk for a creamy, sleep-friendly treat. Additionally, this naturally sweet smoothie can help keep your blood sugar steady throughout the night, reducing the likelihood of waking up with a rumbling stomach.

6. Hot chocolate

Traditional, sugar-heavy hot chocolate won’t do your sleep any favours. But lighter, smarter twists on the classic can satisfy a chocolate craving and support better rest:

BONE BROTH HOT CHOCOLATE 🍫 Don’t knock it til you try it!! So delicious and decadent, and no it doesn’t taste like chicken 😂 It has tons of 5 star reviews on my site and only takes a few mins to make! Perfect night cap to end a great weekend ❤️ • 1 cup Kettle & Fire Chicken Bone Broth, or sub beef bone broth • 1/2 cup milk of choice, I used Fairlife 2%, but almond milk or coconut milk will also work • 2 tbsp raw cacao powder • 1.5 tbsp pure maple syrup • 1 scoop collagen, optional but I like to add for extra protein. Thrive Market brand is great. • Whipped cream or marshmallows, or dairy free whipped topping – optional. I like My Dandies brand for gluten free marshmallows! Full recipe is on maryswholelife.com! Or tap the link in my bio, or Google Maryswholelife bone broth hot chocolate to find it easily!

♬ original sound – Mary Smith

7. Almond milk

Almond milk is a dairy-free sleep drink rich in magnesium and tryptophan, both of which are linked to better sleep and muscle relaxation. Magnesium helps regulate the activity of neurotransmitters in the brain, which can reduce feelings of anxiety and promote feelings of calm, making it easier to fall asleep.

8. Ashwagandha milk

Ashwagandha milk, otherwise known as “moon milk”, is a comforting drink with plenty of sleep-promoting benefits. A natural adaptogen, ashwagandha helps your body manage stress by reducing cortisol levels, making it easier to drift off. Some studies even suggest that ashwagandha can improve how quickly you fall asleep and increase deep sleep, especially if you struggle with insomnia.

9. Coconut water

Naturally rich in electrolytes like magnesium and potassium, coconut water can help relax your muscles and calm the body before sleep. It’s a great option if you’d prefer something light and hydrating at bedtime. For a refreshing twist, try the viral “nature’s cereal” by pouring coconut water over a bowl of fresh berries and fruit for a simple, soothing pre-bed snack.

nature’s cereal

♬ original sound – 🥭 Student of Nature🍍

10. Water

It’s not the most exciting bedtime beverage, but good old water can help you stay healthy and hydrated if you’re thirsty before bed and during the night. It’s also helpful for people in warmer climates or anyone prone to night sweats, as staying hydrated can prevent dehydration that might make it harder to fall asleep.

Bedtime drink FAQs

Stay caffeine-free: Even small amounts can interfere with sleep.

Keep it light: Avoid heavy or sugary drinks that can spike your energy.

Enjoy the ritual: Preparing a bedtime drink can be soothing and signal to your body that it’s time to rest.

Sip lightly: Don’t drink too much before bed, as it can cause those middle-of-the-night trips to the toilet and disrupt your slumber.

Some drinks can disrupt your sleep cycle, lowering sleep quality and leaving you groggy in the morning. These include:

Often, the reason certain drinks help you feel sleepy is that they contain antioxidants or amino acids:

Tryptophan for sleep

As mentioned, tryptophan is an amino acid that plays a key role in your body’s sleep-wake cycle. It increases  in the body, which are key players in helping you nod off and get a restful sleep.

Drinks that contain tryptophan:

Dairy milk

Soy milk

Spinach and kale-based smoothies

Chamomile tea

Almond milk

Theanine for sleep

Theanine, also known as L-theanine, is a non-protein amino acid. It’s believed that it increases serotonin levels in the body. This is why it helps you sleep, as serotonin helps our bodies produce and regulate melatonin, which plays a fundamental role in the body.

Drinks that contain theanine:

Cherry juice

Milk

Almond milk

Banana smoothie or milkshake

Antioxidants and sleep

Many antioxidants are considered therapeutic. Apigenin, found in chamomile tea, is one of these. Antioxidants are often present in fruits and plant-based foods, and most herbal and fruit teas contain them.

Studies on sleep have found that a big part of why we sleep is so that our bodies can combat oxidative stress. Antioxidants combat oxidative stress, so research was undertaken to see if, by association, antioxidants would help our slumber.

Drinks that contain antioxidants:

Decaf green tea

Herbal tea

Pomegranate juice

Matcha

There’s plenty of science behind the best drinks to help you sleep better at night. Stick to our list, and you’ll likely be drifting away into a deep snooze in no time.

To help you time your drink with your ideal bedtime, take a look at our Sleep Calculator.

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Liam Porter

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