What Is a Healthy Drink Before Bedtime?

October 16, 2025 •

4 min read

Experts recommend that adults get 7 to 9 hours of sleep each night for optimal health, yet many struggle to achieve this, with stress often a major factor. The good news is that what is a healthy drink before bedtime can play a significant role in helping your body and mind relax, promoting a more restful night's sleep without resorting to medications.

Quick Summary

Several natural drinks contain compounds that can calm the nervous system and regulate sleep hormones. Popular choices include herbal teas, warm milk, and tart cherry juice, which offer relaxing properties from antioxidants, melatonin, and tryptophan.

Key Points

Chamomile Tea Contains Apigenin: This antioxidant binds to brain receptors to help reduce anxiety and induce sleepiness, making chamomile a classic bedtime beverage.
Warm Milk is Rich in Tryptophan: Milk contains an amino acid that helps produce melatonin and serotonin, promoting a feeling of sleepiness and well-being.
Tart Cherry Juice Boosts Melatonin: Naturally high in the sleep-regulating hormone melatonin, tart cherry juice can help regulate your internal clock and improve sleep duration and quality.
Almond Milk Provides Magnesium: A good dairy-free alternative, almond milk is a source of magnesium, which promotes muscle relaxation and calms the nervous system.
Avoid Stimulants and Sugar: Beverages containing caffeine, alcohol, or high levels of sugar should be avoided, as they can disrupt your sleep cycle and cause restless nights.
Timing and Moderation are Key: Drink your chosen beverage about an hour before bed to allow your body to process it without causing late-night bathroom trips that interrupt sleep.
Hydration is Important: Simple water is also a healthy choice, as dehydration can cause headaches and discomfort that interfere with sleep.

The Science Behind Bedtime Drinks

Good sleep is not just about relaxation; it is a complex biological process regulated by hormones and neurotransmitters. Several key compounds found in certain beverages can support this process naturally:

Tryptophan: This amino acid is a precursor to serotonin, which helps regulate mood, and melatonin, the hormone that controls your sleep-wake cycle. Consuming drinks with tryptophan can help boost your body's production of these important chemicals.
Melatonin: While the body produces melatonin naturally, some foods and drinks contain this hormone directly. Consuming it can signal to your body that it's time to sleep.
Magnesium: Known as nature's relaxant, magnesium helps activate neurotransmitters that calm the nervous system. A deficiency has been linked to sleep disorders.
Flavonoids (like Apigenin): These antioxidants, found in certain herbs, bind to receptors in the brain to reduce anxiety and induce sleepiness.

Soothing Herbal Teas

Herbal teas are a classic, soothing choice for winding down. Here are some of the best varieties for promoting sleep:

Chamomile Tea: Perhaps the most famous bedtime tea, chamomile contains the antioxidant apigenin. This compound binds to receptors in the brain, helping to reduce anxiety and promote sleepiness. A 2024 review found that chamomile can particularly help with staying asleep and reducing awakenings.
Valerian Root Tea: The root of the valerian plant has been used for centuries to relieve insomnia and reduce stress. It is believed to interact with GABA receptors in the brain, which have a calming effect on the nervous system. Due to its strong, earthy taste, it is often blended with other herbs.
Lemon Balm Tea: A member of the mint family, lemon balm is known for its ability to reduce stress and anxiety and improve sleep quality. Its pleasant, mild citrus flavor makes it a delicious and relaxing option.
Passionflower Tea: This herbal remedy can boost levels of gamma-aminobutyric acid (GABA), helping to calm the nervous system and make it easier to fall asleep.

Warm Milk and Nut-Based Alternatives

The comforting ritual of a warm milky drink is an age-old tradition for good reason.

Warm Milk: Whether from a cow or a plant source, warm milk can help induce sleep. Cow's milk contains tryptophan, and the warmth itself can be psychologically soothing.
Almond Milk: A great dairy-free option, almond milk is rich in magnesium, tryptophan, and melatonin, all of which support better sleep. A warm almond milk latte can be a luxurious and effective bedtime ritual.
Golden Milk (Turmeric Milk): This Ayurvedic remedy combines warm milk with anti-inflammatory turmeric and other spices like cinnamon and ginger. The active compound in turmeric, curcumin, has been linked to anxiety relief.

Tart Cherry Juice: A Melatonin Powerhouse

Tart cherry juice is one of the most research-backed natural sleep aids. It is naturally high in melatonin, making it an excellent choice for regulating your sleep-wake cycle. It also contains anti-inflammatory properties and tryptophan. For best results, choose an unsweetened variety to avoid a sugar rush before bed.

Other Hydrating and Healthy Options

Coconut Water: Packed with electrolytes like magnesium and potassium, coconut water can help relax muscles and calm the body. Its light and hydrating nature is perfect for those who prefer a less heavy drink.
Water: The simplest and most fundamental healthy drink. Dehydration can disrupt sleep, causing symptoms like headaches or a dry mouth. Sipping a small glass of water is beneficial, but avoid large quantities right before bed to prevent frequent bathroom trips.

Drinks to Avoid Before Bed

To avoid disrupting your sleep, it is equally important to know what not to drink:

Caffeine: Found in coffee, black tea, green tea, and many sodas, caffeine is a stimulant that can linger in your system for hours and interfere with sleep onset and quality.
Alcohol: While it may initially feel like a sedative, alcohol can fragment your sleep cycle and disrupt your REM sleep later in the night.
Sugary Drinks: High-sugar beverages can cause blood sugar spikes, which can interfere with your ability to sleep soundly.

Healthy Bedtime Drink Comparison


Drink	Key Sleep-Promoting Compounds	Best For...	Considerations
Chamomile Tea	Apigenin (antioxidant)	Calming anxiety and improving sleep continuity	Avoid if you have ragweed allergies.
Warm Milk	Tryptophan, Melatonin	A soothing ritual that can boost sleep hormones	May cause issues for those with lactose intolerance or GERD.
Tart Cherry Juice	Melatonin, Tryptophan	Directly boosting melatonin levels for sleep regulation	Choose unsweetened juice to avoid sugar intake before bed.
Almond Milk	Magnesium, Tryptophan, Melatonin	A dairy-free option that aids in muscle relaxation	Check for added sugars; magnesium content can be low.
Valerian Root Tea	GABA-interacting compounds	Treating insomnia and promoting calm	Can have a strong, unpleasant flavor; best mixed with other herbs.
Golden Milk	Tryptophan, Curcumin (Turmeric)	Reducing anxiety and inflammation before bed	The warmth provides a comforting ritual.

Optimizing Your Bedtime Routine

Beyond choosing the right drink, establishing good sleep hygiene is crucial. Creating a calming ritual around your chosen healthy drink can enhance its effects. Try sipping your tea or warm milk slowly about an hour before bed. Pair this with other relaxing activities like reading, light stretching, or listening to calming music. Ensure your bedroom is cool, dark, and quiet to create the ideal sleep environment. By combining mindful drinking with a consistent routine, you can maximize your chances for a restful night.

Conclusion

Making a healthy drink before bedtime part of your nightly routine can be a simple yet powerful way to improve your sleep quality. By opting for beverages rich in sleep-promoting compounds like tryptophan, melatonin, and magnesium—and avoiding stimulants like caffeine and excess sugar—you can help signal to your body that it's time to rest. From classic chamomile tea to nutrient-packed tart cherry juice, there are many delicious and effective options available to help you sip your way to better, more restorative sleep. For more in-depth information, you can visit resources like Sleep Foundation.

Frequently Asked Questions

It's best to drink your beverage approximately one hour before going to sleep. This gives your body time to process the fluid and compounds, reducing the chances of a bathroom trip interrupting your rest.

Yes, regular cow's milk is an excellent choice. It contains tryptophan, an amino acid that helps your body produce the sleep hormone melatonin. For those with lactose intolerance, almond milk is a great alternative.

Traditional hot chocolate is often high in sugar and calories, which can disrupt sleep. Instead, opt for cocoa powder mixed with warm milk (or almond milk), which contains tryptophan and less sugar.

Herbal teas like valerian root or passionflower are often recommended for restlessness. They contain compounds that interact with GABA receptors in the brain to promote calm and help you fall asleep faster.

Drinking too much liquid before bed can lead to frequent trips to the bathroom. Stick to a moderate amount, such as one cup, to quench thirst without causing nocturnal awakenings.

Yes, a small amount of honey can be added. The natural sugars in honey can cause a slight insulin spike, which some believe helps tryptophan enter the brain more easily, potentially boosting its sleep-promoting effects.

For those with GERD, warm drinks, particularly milk, can sometimes trigger symptoms. Consider sticking to room-temperature water or herbal tea and avoid lying down immediately after consuming any liquids.