What drink is good for bedtime sleep? A guide to restful nighttime nutrition

October 6, 2025 •

5 min read

According to the Centers for Disease Control and Prevention, roughly one-third of U.S. adults report not getting enough sleep each night. Understanding what drink is good for bedtime sleep is a simple yet effective strategy to address this issue, using calming, natural beverages as part of a consistent nightly routine.

Quick Summary

This article explores nutritious beverages that promote restful sleep, explaining the key ingredients in herbal teas, milk-based drinks, and juices. It also highlights which drinks to avoid and offers a comprehensive guide to integrating sleep-promoting liquids into a healthy bedtime routine for better rest.

Key Points

Herbal Teas: Chamomile, valerian root, and passionflower teas contain compounds like apigenin and GABA that promote relaxation and aid sleep.
Milks and Smoothies: Warm milk and almond-banana smoothies provide tryptophan, melatonin, and magnesium, which help regulate sleep hormones and relax muscles.
Tart Cherry Juice: A natural source of melatonin, tart cherry juice can significantly improve sleep quality and duration for some individuals.
Hydrating Options: Coconut water and plain water support good sleep by providing electrolytes and preventing dehydration, but timing is important to avoid night-time bathroom trips.
Drinks to Avoid: Steer clear of caffeinated, alcoholic, and high-sugar beverages before bed, as they are potent sleep disruptors.
Create a Ritual: A warm, calming drink is most effective when combined with a consistent bedtime routine that includes avoiding screens and stimulating activities.

A healthy, balanced diet is intrinsically linked to sleep quality, with specific nutrients playing key roles in regulating our body's sleep-wake cycle. For many, a nighttime beverage is a comforting ritual, and choosing the right one can make a significant difference. The best choices contain compounds like tryptophan, which helps produce the sleep-regulating hormone melatonin, or magnesium, known for its muscle-relaxing properties. Conversely, certain drinks can disrupt sleep and should be avoided in the evening.

Herbal Teas for Tranquility

For centuries, herbal teas have been valued as natural sleep aids due to their calming effects. The warmth of the liquid combined with the properties of the herbs can help signal to your body that it's time to wind down.

Chamomile Tea: A classic sleep remedy, chamomile contains an antioxidant called apigenin, which binds to specific receptors in the brain to reduce anxiety and promote sleepiness. Studies have shown it can help improve sleep continuity, meaning fewer wake-ups during the night.
Valerian Root Tea: The root of the valerian plant is a powerful herbal sedative that interacts with GABA receptors in the brain, which help regulate the nervous system. This can decrease the time it takes to fall asleep (sleep latency) and improve overall sleep quality.
Passionflower Tea: Used traditionally to ease anxiety and insomnia, passionflower works by boosting levels of gamma-aminobutyric acid (GABA), a neurotransmitter that helps reduce brain activity and promotes relaxation.
Peppermint Tea: While not a sedative, peppermint tea can help calm the mind and soothe an upset stomach, addressing potential digestive issues that might disrupt sleep. Its refreshing aroma can also help relax the body before bed.

Milks and Smoothies for Sleep

Milk and milk-based smoothies offer a comforting and nutritious way to get sleep-promoting nutrients into your system.

Warm Milk: This is a time-tested remedy, not just for its soothing effect but also for its nutritional content. Milk contains tryptophan, an amino acid that plays a critical role in producing serotonin and melatonin, which help regulate mood and sleep. The ritual of drinking warm milk can also provide a psychological cue for sleep.
Almond Milk: For those who are lactose intolerant or prefer a plant-based option, almond milk is an excellent alternative. It is rich in magnesium and tryptophan, both of which are linked to muscle relaxation and better sleep.
Banana-Almond Smoothie: A potent combination for sleep, this smoothie blends bananas and almond milk. Bananas are packed with magnesium and potassium, which help prevent muscle spasms and aid relaxation, while almond milk provides additional tryptophan and magnesium. A scoop of almond butter can further enhance the tryptophan content.

Fruit Juices and Waters

Some natural fruit juices and even simple water can be beneficial for sleep, primarily due to their melatonin and mineral content.

Tart Cherry Juice: This beverage has gained significant attention for its high melatonin content, the hormone that regulates sleep-wake cycles. Research suggests that drinking tart cherry juice can improve both sleep duration and quality, particularly for those with insomnia. Opt for 100% tart cherry juice without added sugars to maximize benefits.
Coconut Water: Often considered a rehydration drink, coconut water is also rich in electrolytes like magnesium and potassium. These minerals help relax muscles and calm the nervous system, making it a light and hydrating option before bed.
Lettuce Water: An unconventional but simple remedy, lettuce water is made by steeping lettuce leaves in hot water. Lettuce contains lactucarium, a compound with mild sedative properties, though more research is needed to confirm its efficacy.

Drinks to Avoid Before Bed

Just as certain drinks can promote sleep, others can actively work against it. Avoiding these can be just as crucial to a good night's rest.

Caffeinated Drinks: Found in coffee, black and green teas, and energy drinks, caffeine is a potent stimulant that blocks adenosine, a brain chemical that promotes sleepiness. Consuming it even six hours before bed can disrupt sleep.
Alcohol: While it may initially induce sleepiness, alcohol disrupts the sleep cycle, particularly the restorative REM stage. It leads to more frequent awakenings during the night and poorer overall sleep quality.
Sugary Drinks: Sodas, fruit juices with added sugar, and commercial hot chocolates can cause blood sugar spikes and crashes, triggering the release of stress hormones like cortisol that can make you restless and wake you up.
Acidic and Spicy Juices: Drinks like orange juice or tomato juice can trigger acid reflux or heartburn when lying down, causing physical discomfort that interferes with sleep.

Comparison of Popular Bedtime Drinks


Drink Type	Key Nutrients / Compounds	Mechanism for Sleep	Recommended Timing
Chamomile Tea	Apigenin, Antioxidants	Binds to brain receptors to promote relaxation and reduce anxiety.	30-60 minutes before bed
Warm Milk	Tryptophan, Calcium, Vitamin D	Tryptophan aids melatonin production; warmth and routine provide a calming psychological effect.	About 1 hour before bed
Tart Cherry Juice	Melatonin, Tryptophan, Antioxidants	Boosts the body's natural sleep hormone levels and reduces inflammation.	1-2 hours before bed
Valerian Root Tea	GABA-interacting compounds	Increases GABA levels to produce a mild sedative effect and decrease sleep latency.	1-2 hours before bed
Caffeinated Drinks	Caffeine	Blocks adenosine, stimulating the nervous system and increasing alertness.	Avoid 6+ hours before bed
Alcoholic Drinks	Alcohol (depressant)	Initially sedating but disrupts sleep architecture, especially REM cycles.	Avoid 4+ hours before bed
Sugary Drinks	Sugar	Causes blood sugar spikes and crashes, potentially releasing stress hormones.	Avoid 3-4+ hours before bed

How to Create a Nutritious Bedtime Ritual

Incorporating a calming drink is most effective when combined with a consistent, healthy bedtime routine. Start by setting aside 30 to 60 minutes for relaxing activities before you plan to sleep.

Hydrate Early: Drink plenty of water throughout the day, but taper off your intake a couple of hours before bed to avoid nighttime trips to the bathroom.
Choose Warmth: For many, a warm beverage is more soothing. The psychological association of a warm drink with comfort and winding down can be a powerful cue for sleep.
Pair with a Calming Activity: Sip your chosen drink while reading a book, journaling, or listening to quiet music to further enhance the relaxation effect.
Avoid Screens: The blue light emitted from electronics can suppress melatonin production, counteracting the effects of your sleep-promoting drink. Turn off phones and computers at least an hour before bed.

Conclusion

When considering what drink is good for bedtime sleep?, the answer lies in selecting beverages rich in natural, sleep-promoting compounds and integrating them into a consistent routine. Herbal teas like chamomile, milks containing tryptophan, and melatonin-rich tart cherry juice are excellent choices. Conversely, avoiding stimulants like caffeine, alcohol, and high-sugar drinks is crucial for protecting sleep quality. By focusing on these simple nutritional choices, you can improve your sleep hygiene and set the stage for a more restful, restorative night.

For more detailed information on the link between nutrition and sleep, you can explore research from reputable sources like the Sleep Foundation.

Frequently Asked Questions

Yes, warm milk can be effective due to its tryptophan content, an amino acid that helps the body produce melatonin and serotonin, key sleep regulators. The psychological comfort of a warm beverage can also signal to your brain that it's time to wind down.

Many studies used about 8 ounces (one cup) of 100% tart cherry juice, taken once or twice daily. Drinking a glass about an hour before bed is a common recommendation, but consistency is key.

While decaf coffee contains significantly less caffeine than regular coffee, small amounts can still be present and may be enough to disrupt sleep in sensitive individuals. It's best to enjoy decaf earlier in the day if you are particularly sensitive.

The temperature of the drink itself doesn't necessarily impact its active compounds, but a warm beverage can be more psychologically soothing and relaxing. A warm liquid can also be calming to the nervous system and help you wind down.

Although alcohol has initial sedative effects that can help you fall asleep faster, it disrupts your sleep cycle later in the night, particularly the restorative REM stage. This leads to fragmented, lighter sleep and more frequent awakenings.

To avoid nighttime bathroom trips that disrupt sleep, it is best to limit fluid intake within two hours of bedtime. Staying well-hydrated throughout the day is more beneficial than over-consuming liquids right before bed.

No. While many herbal teas like chamomile, valerian, and passionflower are calming, some varieties, particularly certain black and green teas, contain caffeine and should be avoided before bed unless a decaffeinated version is specified.