Understanding What is the Healthiest Thing to Drink at Night?

October 5, 2025 •

5 min read

With more than one-third of US adults not getting enough sleep, establishing a proper bedtime routine is crucial for overall health. A key part of this ritual involves considering what is the healthiest thing to drink at night? to promote relaxation and a good night's rest.

Quick Summary

This guide explores the best and worst beverage choices for your evening routine, examining options like calming herbal teas, tart cherry juice, and golden milk. It covers the science behind how certain drinks promote relaxation and better sleep, while also advising against common sleep disruptors like caffeine and sugar.

Key Points

Herbal Teas for Relaxation: Chamomile, valerian root, and lemon balm teas contain compounds that calm the nervous system and aid sleep without caffeine.
Tart Cherry Juice Promotes Melatonin: This juice is a natural source of melatonin and tryptophan, shown to increase sleep duration and improve overall sleep quality.
Warm Milk is a Comforting Tradition: The tryptophan in milk supports melatonin production, while the ritual of a warm beverage can provide psychological comfort for better rest.
Hydration is Key, But Timing Matters: Drinking enough water during the day prevents dehydration-related sleep issues, but limit intake 1-2 hours before bed to avoid nighttime bathroom interruptions.
Avoid Sleep-Disrupting Culprits: Steer clear of caffeine, alcohol, and sugary drinks close to bedtime, as they can interfere with sleep cycles, cause blood sugar spikes, and lead to restlessness.
Golden Milk's Anti-Inflammatory Benefits: This spiced milk drink, featuring turmeric, offers anti-inflammatory properties that can support relaxation before sleep.

A healthy nighttime beverage routine can have a significant impact on the quality of your sleep. While many people turn to sugary or alcoholic drinks to wind down, these can actually be detrimental to your sleep cycles. The right drink can support your body's natural processes, promoting relaxation and setting the stage for a restful night. A simple choice like water is essential for hydration, but other specific options offer additional benefits that actively support sleep-regulating hormones.

The Science Behind Bedtime Beverages

Certain drinks can influence your sleep cycle through specific compounds that interact with the body's nervous system and hormone production. The goal is to choose drinks that promote relaxation without causing disruptions, such as frequent nighttime urination or blood sugar spikes. Beverages rich in certain vitamins, minerals, and amino acids can help regulate melatonin, the hormone that controls your sleep-wake cycle. For instance, tryptophan is an amino acid found in milk that plays a key role in the production of serotonin and melatonin. Similarly, melatonin is naturally occurring in foods like tart cherries, making them a valuable addition to your evening diet.

Healthy Drinks for a Restful Night

Choosing a soothing, caffeine-free beverage can significantly improve your chances of falling and staying asleep. Here are some of the healthiest options to consider:

Water

Plain water is perhaps the healthiest option of all. Drinking a moderate amount throughout the day and with dinner is important for staying hydrated, which can prevent dehydration-related fatigue and headaches. However, avoid drinking large quantities right before bed to prevent nighttime bathroom trips that disrupt sleep. A small glass of warm water can be particularly soothing.

Herbal Teas

Herbal teas are a popular and effective natural remedy for promoting relaxation before bed. Unlike black or green teas, they are naturally caffeine-free and contain compounds that have calming effects.

Chamomile Tea: This is one of the most well-known bedtime teas. It contains an antioxidant called apigenin, which binds to specific receptors in the brain to produce a mild sedative effect. This can help reduce anxiety and encourage sleepiness.
Valerian Root Tea: Valerian is often used as a treatment for insomnia. It is thought to increase the amount of gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate nerve impulses and has a calming effect.
Lemon Balm Tea: A member of the mint family, lemon balm can help reduce stress and anxiety, improving overall sleep quality.
Lavender Tea: The aroma and compounds in lavender have been shown to reduce anxiety and promote relaxation, which is ideal for a restful night.

Tart Cherry Juice

This beverage is a fantastic option for those seeking a natural sleep aid. Tart cherries are naturally rich in melatonin, the hormone that regulates your sleep-wake cycle. Studies have shown that consuming tart cherry juice can help improve sleep duration and quality. Always opt for a pure, unsweetened version to avoid added sugars that can counteract the benefits.

Warm Milk

The classic remedy of warm milk holds some merit. Cow's milk contains the amino acid tryptophan, which the body uses to produce serotonin and melatonin. The ritual of drinking a warm, comforting beverage can also have a psychological effect, signaling to the brain that it's time to relax and prepare for sleep. For those with lactose intolerance, almond milk is a good alternative that also contains tryptophan and magnesium.

Golden Milk

Also known as a turmeric latte, golden milk is a traditional Indian beverage. Made with warm milk, turmeric, and other spices like ginger and cinnamon, it boasts potent anti-inflammatory and antioxidant properties. Turmeric's active compound, curcumin, may help reduce inflammation and promote a calmer state, supporting better sleep.

Comparison of Healthy Nighttime Drinks

To help you decide, here is a comparison of some popular healthy bedtime drink options:


Drink	Primary Sleep-Promoting Compound	Key Benefits	Considerations
Chamomile Tea	Apigenin	Calms nervous system, reduces anxiety	Potential allergy risk for ragweed-sensitive individuals.
Tart Cherry Juice	Melatonin, Tryptophan	Regulates sleep-wake cycle, improves sleep efficiency	Choose unsweetened juice to avoid sugar spikes.
Warm Milk	Tryptophan, Calcium	Aids melatonin production, provides psychological comfort	Can cause issues for those with lactose intolerance or GERD.
Golden Milk	Curcumin (via Turmeric)	Anti-inflammatory, calming effects	Best absorbed with a pinch of black pepper.
Water	Hydration	Prevents dehydration-related sleep issues	Avoid excessive intake right before bed to limit bathroom trips.
Banana Smoothie	Magnesium, Potassium	Muscle relaxation, supports sleep hormone production	Calorie-dense, best enjoyed as a light snack replacement.

Drinks to Avoid Before Bed

Just as important as choosing the right drink is knowing what to avoid. Certain beverages can actively interfere with your sleep architecture, leading to restlessness and poor quality rest.

Caffeinated Drinks: This is the most obvious culprit. Caffeine is a stimulant that blocks adenosine, a chemical that promotes sleep. Its effects can last for several hours, so it's best to avoid coffee, black tea, and energy drinks within 6-12 hours of bedtime. Even decaf coffee can contain small amounts of caffeine that may affect sensitive individuals.
Sugary Drinks: Sodas, sweetened fruit juices, and commercial hot chocolates can cause your blood sugar to spike and then crash. This reactive hypoglycemia can trigger the release of stress hormones like cortisol and adrenaline, waking you up during the night.
Alcohol: While alcohol may initially make you feel sleepy due to its sedative effects, it significantly disrupts your sleep cycles, particularly REM sleep. As your body metabolizes the alcohol, it can cause you to wake up in the middle of the night and feel restless.
Acidic and Carbonated Drinks: Beverages like citrus juice and sodas can cause acid reflux and bloating, especially when you are lying down. This discomfort can interrupt your sleep and is best avoided before bed.

Conclusion

The healthiest thing to drink at night largely depends on your individual needs and sensitivities. However, incorporating simple, caffeine-free options like herbal tea, tart cherry juice, or warm milk can provide powerful benefits for your sleep hygiene. By avoiding stimulating and sugary drinks and choosing a beverage that promotes relaxation, you can improve your sleep quality and wake up feeling more refreshed. The key is to be mindful of both what you drink and when you consume it as part of a calming bedtime routine. For more information on improving your sleep, consider exploring reputable health resources like the Sleep Foundation online.

Frequently Asked Questions

It is generally recommended to stop consuming most fluids 1 to 2 hours before your bedtime. This allows your body enough time to process the liquid and reduces the likelihood of waking up to use the bathroom during the night.

Yes, warm milk with honey can help you sleep. Milk contains tryptophan, and the small amount of sugar in honey can help this amino acid reach the brain more easily, boosting melatonin production. The combination also provides a soothing and comforting effect.

Decaffeinated green tea can be a good choice for some, as it contains L-theanine, which promotes relaxation. However, as with all decaf products, it is not 100% caffeine-free, so individuals who are very sensitive to caffeine should be cautious.

A banana-almond smoothie is an excellent choice for muscle relaxation. Bananas are rich in magnesium and potassium, which help to relax muscles and prevent spasms. Blending it with almond milk adds more magnesium and tryptophan.

While alcohol may initially make you feel drowsy, it disrupts your sleep cycle later in the night, particularly affecting REM sleep. This leads to lighter, more fragmented sleep and can cause you to wake up feeling unrefreshed.

Golden milk, made with turmeric, may help with sleep by leveraging the anti-inflammatory and antioxidant properties of curcumin. Reducing inflammation and providing a warm, comforting ritual can help create a more relaxing state for sleep.

No, drinking water before bed is not inherently bad, but moderation is key. Small sips can help prevent dehydration overnight. The main drawback is drinking too much, which can lead to nocturia (waking up to urinate) and disrupt your sleep cycle.