Skip to content
Ntro

What to drink before bed for good health?

•
6 min read

According to the Centers for Disease Control and Prevention (CDC), nearly one-third of US adults do not get enough sleep. In the quest for better rest, many people turn to their nighttime routines, asking, 'What to drink before bed for good health?' The right beverage can provide hydration, support sleep-promoting hormones, and aid digestion, helping to set the stage for a restful night.

Quick Summary

Several beverages can promote better rest and aid overall health by supporting relaxation and digestion. Healthy choices include warm milk, herbal teas like chamomile, and tart cherry juice, all known for their calming properties and sleep-supporting nutrients. Timing fluid intake correctly is also key to preventing sleep disruptions from nighttime bathroom visits.

Key Points

  • Embrace Herbal Teas: Chamomile and valerian teas contain natural compounds like apigenin and GABA, promoting relaxation and sleep.

  • Try Tart Cherry Juice: A natural source of melatonin and tryptophan, tart cherry juice can help regulate your sleep-wake cycle and increase sleep duration.

  • Consider Warm Milk or Golden Milk: Warm milk offers tryptophan and a comforting ritual, while golden milk with turmeric provides anti-inflammatory and digestive benefits.

  • Aid Gut Health with Kefir: Probiotic-rich kefir supports your gut microbiome, which is linked to better sleep quality through the gut-brain axis.

  • Avoid Stimulants and Alcohol: Stay away from caffeinated drinks, alcohol, and sugary beverages before bed to prevent disruptions to your sleep cycle and metabolic processes.

  • Time Your Intake: Finish your beverage one to two hours before bed to allow for fluid processing and minimize nighttime bathroom visits.

  • Create a Calming Ritual: The ritual of sipping a warm drink can signal to your body that it's time to unwind, which is often as beneficial as the ingredients themselves.

In This Article

The Power of Bedtime Beverages

What you choose to drink before bed can significantly influence your sleep quality and overall health. While a large glass of water might seem like a good idea, overdoing it too close to bedtime can disrupt your sleep with frequent trips to the bathroom. The key lies in moderation and selecting beverages with properties that aid, rather than hinder, rest and recovery. This guide explores several science-backed and traditional options to help you determine the best choice for your needs.

Relaxing Herbal Teas

For centuries, herbal teas have been a cornerstone of winding down routines. They offer warmth, comfort, and specific botanical compounds that promote relaxation.

  • Chamomile Tea: Perhaps the most famous bedtime brew, chamomile contains the antioxidant apigenin, which binds to certain receptors in your brain to promote calmness and reduce anxiety. Research suggests it can help you stay asleep and reduce how often you wake up.
  • Lemon Balm Tea: Known for its mild, sweet flavor, lemon balm has been shown to reduce insomnia symptoms and promote relaxation. It's a great option for those who find chamomile's taste too potent.
  • Valerian Root Tea: Valerian root can increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter that has a sedating effect on the nervous system. While its earthy aroma isn't for everyone, it can be combined with other herbs like chamomile or mint to improve the taste.

Sleep-Enhancing Juices and Smoothies

If a warm tea isn't your preference, certain juices and smoothies offer a delicious alternative rich in natural sleep-promoting compounds.

  • Tart Cherry Juice: This beverage is a natural source of melatonin, the hormone that regulates your sleep-wake cycle. Studies suggest that consuming tart cherry juice can increase sleep time and efficiency, particularly in people with insomnia. It also contains anti-inflammatory properties that can soothe muscle aches.
  • Banana-Almond Smoothie: For a more substantial option, a smoothie made with bananas and almond milk packs a powerful sleep punch. Bananas contain tryptophan, magnesium, and potassium, which help relax muscles. Almond milk is also a source of tryptophan and magnesium.

Traditional and Gut-Friendly Drinks

These options leverage age-old wisdom and modern nutritional science to support nighttime health.

  • Warm Milk: The age-old tradition of drinking warm milk is more than just a placebo effect. Milk contains the amino acid tryptophan, a precursor to serotonin and melatonin. The warmth of the drink can also have a psychologically soothing effect, signaling to your body that it's time to rest.
  • Golden Milk (Turmeric Milk): This Ayurvedic remedy combines milk (dairy or plant-based) with anti-inflammatory spices like turmeric, ginger, and cinnamon. Turmeric's active compound, curcumin, has powerful anti-inflammatory effects that can aid digestion and soothe gut inflammation. It's a flavorful and gut-friendly way to wind down.
  • Kefir: This fermented milk drink is rich in probiotics, which support gut health, a key component of overall well-being. A healthy gut microbiome can influence mood and sleep patterns through the gut-brain axis.

What to Avoid Before Bed

Just as important as what you should drink is what you should avoid. These drinks can disrupt sleep and digestive processes:

  • Caffeinated Drinks: Coffee, black tea, and energy drinks are obvious culprits, but be mindful of hidden caffeine in some green teas or sodas. Caffeine is a stimulant that can stay in your system for many hours.
  • Alcohol: While alcohol can initially make you feel drowsy, it disrupts your sleep cycles later in the night, leading to poor quality rest.
  • Sugary Beverages: Sodas and sweet juices can cause blood sugar spikes, which interfere with sleep and metabolic regulation.
  • Heavy, Spicy, or Fatty Drinks: These can cause indigestion and acid reflux, making it difficult to find a comfortable position to sleep.

Making the Right Choice for Your Health

Selecting the best pre-sleep beverage depends on your individual needs and sensitivities. If you're seeking general relaxation, a warm herbal tea might be perfect. If you need support for insomnia, tart cherry juice is a powerful, science-backed option. If digestive health is your focus, golden milk or kefir could be the ideal choice.

Regardless of your selection, remember to practice moderation and consume your drink one to two hours before bed. This timing allows your body to process the fluid and prevents middle-of-the-night bathroom trips that can interrupt your precious sleep. Experiment with a few options to discover what works best for you and makes your transition to a restful night a healthy habit.

Feature Best for Sleep Best for Digestion Best All-Rounder
Primary Benefit Melatonin and calming effects Probiotics and anti-inflammatory properties Hydration and relaxation
Key Ingredient(s) Tart cherry juice, Valerian root, Tryptophan Kefir, Turmeric, Ginger, Cinnamon Chamomile, Warm milk, Water
Recommended Intake 1-2 hours before bed 1-2 hours before bed Moderation; avoid large quantities right before bed
Taste Profile Tart/sour, earthy Creamy, spicy, tangy Mild, herbaceous, comforting
Other Benefits Anti-inflammatory, muscle recovery Gut health, immune boost Anxiety relief, general wellness

Conclusion

Creating a healthy bedtime routine is vital for overall well-being. By incorporating a mindful and nourishing beverage choice, such as chamomile tea, warm milk, or tart cherry juice, you can harness natural properties that promote relaxation and better sleep. Avoiding stimulants like caffeine and alcohol is also crucial for preventing disruptions. Ultimately, the best drink for you is one that aligns with your specific health needs and contributes to a calm and restful end to your day. Prioritize hydration throughout the day and make a conscious choice in the evening to improve your sleep and health.

Frequently Asked Questions

1. What is the best tea to drink before bed for sleep? Chamomile tea is often considered the best tea for sleep due to its antioxidant apigenin, which has a mild sedative effect on the brain.

2. Is it bad to drink water before bed? Drinking too much water right before bed can lead to waking up at night to urinate (nocturia). However, a small amount of water to prevent dehydration is beneficial.

3. Can tart cherry juice really help with insomnia? Studies suggest that tart cherry juice can help with insomnia because it is a natural source of melatonin and tryptophan, which support healthy sleep cycles.

4. Is warm milk or cold milk better for sleep? While warm beverages can have a psychologically calming effect, there is no conclusive scientific evidence that warm milk is inherently better for sleep than cold milk.

5. Can drinking golden milk help with digestion at night? Yes, golden milk, made with turmeric and ginger, contains anti-inflammatory and gut-soothing properties that can aid digestion and reduce bloating before bed.

6. What should I avoid drinking before bed? You should avoid caffeine, alcohol, and high-sugar drinks before bed, as they can disrupt your sleep cycle and cause restlessness.

7. When is the best time to stop drinking before bed? It is generally recommended to stop consuming most fluids one to two hours before bedtime to avoid frequent nighttime bathroom trips.

Citations

Frequently Asked Questions

Chamomile tea is often considered the best tea for sleep due to its antioxidant apigenin, which has a mild sedative effect on the brain.

Drinking too much water right before bed can lead to waking up at night to urinate (nocturia). However, a small amount of water to prevent dehydration is beneficial.

Studies suggest that tart cherry juice can help with insomnia because it is a natural source of melatonin and tryptophan, which support healthy sleep cycles.

While warm beverages can have a psychologically calming effect, there is no conclusive scientific evidence that warm milk is inherently better for sleep than cold milk.

Yes, golden milk, made with turmeric and ginger, contains anti-inflammatory and gut-soothing properties that can aid digestion and reduce bloating before bed.

You should avoid caffeine, alcohol, and high-sugar drinks before bed, as they can disrupt your sleep cycle and cause restlessness.

It is generally recommended to stop consuming most fluids one to two hours before bedtime to avoid frequent nighttime bathroom trips.

References

  1. 1
    The Best and Worst Beverages to Drink Before Bedtime
  2. 2
    The Best Late-Night Drink for Gut Health, According to a Dietitian
  3. 3
    Sip Your Way to Better Sleep With These 7 Best Bedtime Drinks
  4. 4
    10 Best Drinks That Help You Sleep - DreamCloud
  5. 5
    8 Drinks to Help You Fall Asleep Faster and Get Better Sleep
  6. 6
    What to eat and drink to help sleep
  7. 7
    Drinking Milk Before Bed: Is It a Good Idea? - Healthline
  8. 8
    Drinking milk at night: Benefits and side effects for health
  9. 9
    I Drank Chamomile Tea Before Bed for a Week—Here's How It ...
  10. 10
    10 Chamomile Tea Benefits for Your Body and Mind - Real Simple
  11. 11
    Does Tart Cherry Juice Help You Sleep? - Sleep Foundation
  12. 12
    Can Tart Cherry Juice Help You Sleep? - Healthline
  13. 13
    What to Drink Before Bed to Lose Weight – 9 Proven Options
  14. 14
    Should You Drink Water Before Bed? Pros & Cons - Chilipad
  15. 15
    Do's and Don't's of Drinking Water Before Bed | Owala®
  16. 16
    How Drinking Water Before Bed Affects Your Sleep - Peloton

Related Topics:

#golden milk #healthy hydration #Bedtime Drinks #sleep aids #bedtime routine #chamomile tea #tart cherry juice #nighttime digestion

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice.