What is the best drink to have before bedtime? Your guide to restful sleep

October 3, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), nearly a third of U.S. adults report getting less than the recommended amount of sleep. For those struggling to wind down, exploring what is the best drink to have before bedtime? can be a simple and effective step toward improving nightly rest.

Quick Summary

Several beverages, including herbal teas like chamomile and valerian, tart cherry juice, warm milk, and banana-almond smoothies, can promote relaxation and better sleep. These drinks contain natural compounds such as melatonin, tryptophan, and magnesium that support the body's sleep-wake cycle.

Key Points

Herbal Teas: Chamomile, valerian, and lemon balm teas contain compounds like apigenin and valerenic acid that promote calmness and act as mild sedatives.
Tart Cherry Juice: A natural source of melatonin and tryptophan, studies show it can improve sleep duration and overall quality, especially for those with insomnia.
Milks and Smoothies: Warm milk provides tryptophan, while almond milk is rich in magnesium and melatonin. Banana-almond smoothies combine these elements for a powerful sleep-promoting drink.
Hydration is Crucial: Simply drinking water throughout the day can prevent dehydration, which has been linked to poorer sleep. Limit intake closer to bedtime to avoid nighttime bathroom visits.
Avoid Stimulants: Steer clear of caffeine, alcohol, and high-sugar drinks before bed, as they can disrupt your sleep cycle and reduce overall sleep quality.
Consistency is Key: Incorporating a specific drink into a consistent bedtime ritual can create a powerful psychological cue that signals to your body it's time to rest.

The Link Between Diet and Sleep Quality

Good nutrition plays a pivotal role in overall health, and its impact on sleep is often underestimated. What you consume, especially in the hours leading up to bed, can directly influence your ability to fall and stay asleep. Many sleep-friendly drinks work by providing key nutrients, such as tryptophan and magnesium, or by promoting relaxation through a calming ritual. Conversely, poor dietary choices, like excess sugar or caffeine, can significantly disrupt your sleep patterns.

The Science Behind Sleep-Inducing Ingredients

Several compounds found in natural beverages are known to support better sleep. Understanding how they function can help you choose the right drink for your needs.

Tryptophan: This essential amino acid is a precursor to serotonin, a neurotransmitter that regulates mood, and melatonin, the hormone that controls the sleep-wake cycle. Milk and almonds are notable sources.
Melatonin: Naturally produced by the body, melatonin signals when it's time to sleep. Some fruits, like tart cherries, contain naturally high levels, which can help supplement your body's production.
Magnesium: Known as nature's relaxant, magnesium helps regulate neurotransmitters that calm the nervous system and relax muscles. Deficiencies have been linked to sleep disorders.
Apigenin: This antioxidant, found prominently in chamomile, binds to specific receptors in the brain to reduce anxiety and induce sleepiness, acting as a mild sedative.

Top Contenders for the Best Bedtime Drink

There is no single "best" drink, as personal preferences and sensitivities vary. However, several options are consistently praised for their sleep-promoting properties.

Herbal Teas

Herbal infusions have long been used as natural sleep remedies. These caffeine-free drinks offer a warm, comforting ritual that signals to the body that it's time to wind down.

Chamomile Tea: The most classic bedtime tea, chamomile contains the antioxidant apigenin, which binds to calming brain receptors. It has been shown to improve sleep quality, especially reducing awakenings.
Valerian Tea: Made from the root of the valerian plant, this tea is known for its sedative effects and has been used for centuries to treat insomnia.
Lemon Balm Tea: A member of the mint family, lemon balm can reduce stress and anxiety and is particularly effective when combined with other calming herbs.

Tart Cherry Juice

This beverage, especially from the Montmorency variety, has gained significant attention for its sleep benefits. It is one of the few natural food sources of melatonin and contains tryptophan. Studies have shown that it can improve sleep duration and quality for those with insomnia. For best results, opt for 100% tart cherry juice with no added sugar.

Milks and Smoothies

Warm Milk: This traditional remedy contains tryptophan and the calcium needed to produce melatonin. The warmth itself can also provide a soothing, psychological cue for sleep.
Almond Milk: A great alternative for those with lactose intolerance, almond milk is rich in magnesium, tryptophan, and melatonin, all of which support restful sleep.
Banana-Almond Smoothie: By blending a banana with almond milk and a spoonful of almond butter, you create a nutrient-dense sleep aid. Bananas are loaded with magnesium, potassium, and tryptophan, which promote muscle relaxation and melatonin production.

Comparison of Popular Bedtime Beverages

To help you decide, here is a comparison of some of the most popular choices.


Drink	Key Ingredients	Warm vs. Cold	Best For	Considerations
Chamomile Tea	Apigenin, antioxidants	Warm or Iced	Anxiety reduction, mild sedative effects	Caffeine-free, soothing ritual
Tart Cherry Juice	Melatonin, Tryptophan, antioxidants	Cold	Improving sleep duration, insomnia relief	Naturally high in sugar, choose 100% juice
Warm Milk	Tryptophan, calcium	Warm	Creating a comforting bedtime ritual	Contains lactose, may not work for everyone
Almond Milk	Tryptophan, melatonin, magnesium	Warm or Cold	Lactose-intolerant individuals, muscle relaxation	Lower magnesium than some believe, contains nuts
Banana-Almond Smoothie	Tryptophan, magnesium, potassium	Cold	Nutrient-rich option, muscle relaxation	Higher calories, be mindful of ingredients
Valerian Tea	Sedative compounds	Warm	Insomnia, general restlessness	Strong, earthy taste; some find it unpleasant

What to Avoid Before Bed

Just as certain drinks can promote sleep, others can actively disrupt it. To optimize your sleep hygiene, avoid these beverages near bedtime.

Caffeine: Found in coffee, black tea, and energy drinks, caffeine is a stimulant that can significantly interfere with your ability to fall asleep.
Alcohol: While it may initially make you feel drowsy, alcohol severely disrupts sleep quality, leading to fragmented rest later in the night.
Sugary Drinks: Sodas and other high-sugar beverages can cause blood sugar spikes and crashes, disrupting your sleep cycle.

How to Build a Sleep-Friendly Bedtime Routine

Beyond choosing the right drink, a consistent and calming bedtime routine is key. Drink your selected beverage about 30 to 60 minutes before you plan to sleep. This allows your body to process the nutrients and avoids late-night bathroom trips that can interrupt your rest. Complement this with other relaxing activities, such as reading a book, meditation, or a warm bath, to signal to your body that it's time to unwind.

Conclusion

While a definitive answer to what is the best drink to have before bedtime? depends on individual preferences and health considerations, several well-regarded options exist. Herbal teas like chamomile, tart cherry juice, and milks or smoothies containing tryptophan and magnesium are excellent starting points. By incorporating one of these beverages into a relaxing pre-sleep routine and avoiding sleep-disrupting drinks, you can take a proactive step toward a more restful and restorative night's sleep. As with any significant dietary change, it's wise to consult with a healthcare provider, especially if you have an underlying medical condition.

To learn more about optimizing your sleep environment, you can read expert insights on sleep hygiene.

Frequently Asked Questions

Yes, for many people, warm milk is a soothing bedtime drink. It contains the amino acid tryptophan, a precursor to serotonin and melatonin, which helps promote sleep. The warmth and ritual can also have a calming psychological effect.

Yes, some studies suggest that tart cherry juice can help improve sleep duration and efficiency, particularly for those with insomnia, due to its high levels of natural melatonin and tryptophan.

Chamomile tea is a popular choice known for its mild sedative effects, thanks to the antioxidant apigenin. Other good options include valerian and lemon balm tea.

Yes, a banana-almond smoothie can be an excellent bedtime drink. Bananas are rich in magnesium and potassium, which help relax muscles, while almonds add more sleep-friendly minerals.

Staying hydrated throughout the day is important for good sleep. However, to avoid waking up to urinate, it's best to limit fluid intake in the hour or so before bedtime.

Caffeine is a stimulant that can keep you awake, while alcohol, though initially a sedative, disrupts your sleep cycle later in the night. Both should be avoided to ensure quality rest.

It is generally recommended to drink your bedtime beverage about 30 to 60 minutes before you plan to sleep. This allows your body time to process it and can help prevent nighttime awakenings.