What Can I Drink Before Bed to Reduce Inflammation? Your Guide to Nighttime Anti-Inflammatory Drinks

October 2, 2025 •

4 min read

Chronic low-grade inflammation is linked to various health issues and can significantly disrupt sleep patterns, creating a cycle that negatively impacts overall well-being. This guide will explore what can I drink before bed to reduce inflammation, offering soothing and nutritious options that leverage powerful compounds to calm the body and support a restful night's sleep.

Quick Summary

This guide covers several anti-inflammatory drinks ideal for a bedtime routine, such as tart cherry juice, golden milk with turmeric, and ginger tea, explaining how their unique compounds can combat inflammation and promote relaxation.

Key Points

Tart Cherry Juice: Rich in melatonin and anthocyanins, it can improve sleep duration and reduce oxidative stress and inflammation.
Golden Turmeric Milk: The curcumin in turmeric provides potent anti-inflammatory effects, and adding black pepper significantly boosts its absorption.
Ginger Tea: Gingerol, the active compound in ginger, is a powerful anti-inflammatory that also aids digestion and soothes pain.
Magnesium-Rich Drinks: Beverages like almond milk or smoothies with banana and almond butter provide magnesium, a natural muscle relaxant that promotes restful sleep.
Chamomile Tea: This classic herbal remedy has anti-inflammatory properties and helps calm the nervous system, encouraging relaxation before bed.
Avoid Sugary Drinks: Excessive sugar from processed juices can trigger inflammation, counteracting the benefits of other ingredients.
Prioritize Consistency: Like any dietary change, consistent, long-term practice is more effective than one-time fixes for reducing inflammation.

The Vicious Cycle: Inflammation and Sleep

Inflammation is the body's natural response to injury or infection. However, when it becomes a chronic, low-grade issue, it can interfere with many bodily functions, including sleep. A meta-analysis published in Cureus highlighted how poor diet and high inflammatory biomarkers are linked to reduced sleep quality and insomnia symptoms. In turn, sleep deprivation can trigger an increase in pro-inflammatory markers in the body, exacerbating the problem. By incorporating anti-inflammatory foods and drinks into your diet, particularly in the evening, you can help soothe your body, break this cycle, and prepare for a night of more restorative rest.

Top Nighttime Anti-Inflammatory Drinks

Tart Cherry Juice: Melatonin and Antioxidant Power

Among the most researched drinks for nighttime anti-inflammatory benefits is tart cherry juice, particularly from Montmorency cherries. This juice is a natural source of melatonin, a hormone critical for regulating the sleep-wake cycle. Studies have shown that regular consumption can lead to elevated melatonin levels, improved sleep duration, and increased sleep efficiency. Beyond melatonin, tart cherries are packed with anthocyanins, powerful antioxidants that reduce oxidative stress and inhibit inflammatory molecules. For athletes, this translates to reduced muscle soreness and enhanced recovery, which can further support better sleep after intense workouts. When choosing a product, opt for 100% pure tart cherry juice with no added sugars to maximize the benefits and avoid counteracting effects. A smaller portion, such as one or two tablespoons of concentrate diluted in water, is often sufficient and helps manage sugar intake.

Golden Turmeric Milk: Curcumin's Calming Effect

Also known as 'haldi milk,' this traditional Indian beverage is revered for its potent anti-inflammatory properties. The key active compound is curcumin, a powerful anti-inflammatory and antioxidant. Curcumin has been shown to benefit multiple inflammatory conditions, including joint pain associated with arthritis. Consuming this warm drink before bed can help calm the mind, reduce anxiety, and promote feelings of well-being, contributing to a more peaceful sleep. To boost the body's absorption of curcumin, it is essential to add a pinch of black pepper, which contains piperine. Traditional recipes combine milk (dairy or non-dairy like almond or coconut), turmeric, ginger, cinnamon, and a sweetener like honey or maple syrup for a rich and comforting bedtime ritual.

Ginger Tea: A Soothing Digestive Aid

Ginger is a well-known anti-inflammatory and digestive aid that can be particularly soothing before bed. The compound gingerol provides potent anti-inflammatory effects and may help reduce muscle soreness and joint pain. For those with digestive discomfort that can disrupt sleep, a cup of ginger tea can alleviate symptoms like indigestion and bloating. A simple preparation involves steeping fresh grated ginger root in hot water for a calming, caffeine-free brew. Adding a squeeze of lemon or a small amount of honey can enhance the flavor.

Magnesium-Rich Drinks and Smoothies

Magnesium is a mineral that plays a crucial role in regulating sleep and relaxing muscles. Many people do not get enough magnesium from their diet, and this deficiency can impact sleep quality. Incorporating magnesium-rich drinks before bed is an excellent way to supplement your intake. Almond milk, for example, is naturally rich in magnesium and can be combined with other sleep-promoting ingredients like bananas and almond butter in a smoothie. A banana-almond smoothie provides a powerful combination of tryptophan, melatonin, and magnesium to help induce restful sleep.

Chamomile Tea: The Classic Bedtime Brew

This beloved herbal tea has been consumed for centuries as a natural relaxant. While known primarily for its calming properties, chamomile also has anti-inflammatory effects. It can help reduce cold symptoms, and its mild sedative properties can help calm the nervous system and quiet the mind, making it easier to fall asleep.

Comparison of Nighttime Anti-Inflammatory Drinks


Drink	Key Anti-Inflammatory Compound(s)	Primary Sleep Benefit	Preparation Note
Tart Cherry Juice	Anthocyanins	Increases natural melatonin levels and sleep duration	Use 100% juice, no added sugar
Golden Turmeric Milk	Curcumin	Promotes relaxation, reduces anxiety, soothes the gut	Add black pepper for better absorption
Ginger Tea	Gingerol	Aids digestion, reduces bloating, soothes pain	Steep fresh ginger root in hot water
Almond Milk / Smoothie	Magnesium, Melatonin, Tryptophan	Relaxes muscles, quiets the mind	Blend with bananas for added sleep nutrients
Chamomile Tea	Various compounds	Calms the nervous system and promotes relaxation	Brew from tea bags or fresh flowers

Drinks and Practices to Avoid Before Bed

To maximize the anti-inflammatory and sleep-promoting effects of your evening beverage, it's crucial to avoid certain drinks and habits that can work against your goals.

High-Sugar Beverages: While 100% fruit juice can offer benefits, consuming large amounts of sugary drinks, including processed juices and sodas, can cause blood sugar spikes and increase inflammation. Even some tart cherry juices have added sugar, so reading the label is vital.
Caffeine: Drinks like coffee, black tea, and non-decaffeinated green tea should be avoided in the hours leading up to bedtime, as caffeine is a stimulant that can interfere with sleep onset and quality.
Alcohol: Though it may feel relaxing, alcohol disrupts sleep architecture and can lead to more frequent awakenings during the night.
Heavy Meals: Consuming a large, heavy meal too close to bedtime can burden the digestive system and make it difficult to relax and fall asleep.

Conclusion: A Holistic Approach to Sleep and Nutrition

While a single drink is not a magic fix, consistently incorporating anti-inflammatory, sleep-supporting beverages into your evening routine can make a significant difference. The key is to choose low-sugar, natural options like tart cherry juice, golden turmeric milk, or a calming herbal tea to calm your body and mind before bed. Remember that a holistic approach, which includes a balanced diet throughout the day, stress management, and maintaining consistent sleep hygiene, will provide the most effective and lasting results for reducing inflammation and achieving restful sleep.

For more nutritional insights, explore the resources available on healthy eating and anti-inflammatory diets from trusted sources like the Arthritis Foundation, a leader in promoting wellness for inflammatory conditions.

Frequently Asked Questions

For maximum benefit, it is generally recommended to drink these beverages about 30 minutes to an hour before bedtime. This timing allows your body to begin processing the compounds and prepares you for sleep.

Golden turmeric milk may help with insomnia by promoting relaxation and reducing anxiety, which are common disruptors of sleep. The curcumin in turmeric has been found to have sleep-enhancing properties that can contribute to a more peaceful night's rest.

Black pepper is crucial in golden milk because it contains piperine, a compound that significantly enhances the body's absorption of curcumin, the active anti-inflammatory component in turmeric.

You can use cow's milk or plant-based alternatives like almond or coconut milk. Almond milk is a good source of magnesium, melatonin, and tryptophan, which can aid sleep. Cow's milk also contains tryptophan.

Many herbal teas, such as chamomile and ginger, offer anti-inflammatory benefits and promote relaxation. However, not all have the same properties, and caffeinated teas like black or regular green tea should be avoided before bed.

While daily consumption of tart cherry juice is generally safe for adults, some varieties can be high in sugar. It is important to choose 100% tart cherry juice with no added sugars and be mindful of your overall sugar intake.

Magnesium is a natural muscle relaxant that helps calm the nervous system and decreases brain activity, allowing the body and mind to relax. Many people are deficient in magnesium, and consuming a magnesium-rich drink can help correct this and improve sleep quality.