What to drink before sleep? Your Guide to Calming Bedtime Beverages

October 1, 2025 •

4 min read

According to the CDC, one in three American adults does not get enough sleep. Including a calming beverage in your evening can be a simple, effective step to knowing what to drink before sleep, signaling to your body that it's time to unwind for a more restful night.

Quick Summary

Several beverages, such as chamomile tea, tart cherry juice, and warm milk, contain compounds like tryptophan and melatonin that can promote relaxation and better rest. Avoiding caffeine, alcohol, and high-sugar drinks near bedtime is also crucial for quality sleep.

Key Points

Embrace herbal teas: Chamomile, valerian, and passionflower teas are caffeine-free and contain compounds that can calm the nervous system and reduce anxiety.
Consider tart cherry juice: Rich in melatonin and tryptophan, unsweetened tart cherry juice can help regulate your body's sleep-wake cycle.
Find comfort in warm milk: Whether dairy or a plant-based alternative like almond milk, a warm glass provides tryptophan and serves as a soothing ritual to signal bedtime.
Avoid stimulants before bed: Stay away from caffeine, high-sugar drinks, and alcohol, as they can disrupt your sleep cycles and reduce overall sleep quality.
Prioritize hydration earlier: While staying hydrated is important, limit fluid intake in the hours directly before bed to prevent waking up for bathroom trips.
Explore gut-friendly options: Kefir and golden milk offer probiotics or anti-inflammatory properties that can soothe the digestive system, promoting better sleep from the inside out.
Establish a ritual: The psychological effect of a consistent, calming routine, centered around a warm beverage, can be just as beneficial as the ingredients themselves.

A successful bedtime routine is more than just turning off the lights; it involves preparing your body for rest. What you consume in the hours leading up to sleep can significantly impact your ability to fall and stay asleep. Incorporating certain soothing beverages can help cue your body that it is time to wind down, while others can have the opposite effect.

The Science Behind Bedtime Beverages

Certain ingredients in drinks can influence the body's natural sleep processes. This is often linked to key compounds that play a role in regulating the sleep-wake cycle.

Melatonin: Known as the sleep hormone, it regulates the body’s circadian rhythm. Tart cherry juice is naturally high in melatonin, making it a popular choice.
Tryptophan: This essential amino acid, found in milk and other dairy products, is a precursor to the neurotransmitter serotonin, which promotes relaxation. Serotonin can then be converted into melatonin.
Magnesium: This mineral helps relax muscles and calm the nervous system, which can reduce tension and promote restful sleep. Sources include bananas and almond milk.
GABA (Gamma-aminobutyric acid): This neurotransmitter decreases nervous system activity, producing a calming effect. Valerian and passionflower teas are thought to increase GABA levels in the brain.

Top Drinks for a Restful Night

Choosing the right beverage can enhance your relaxation and improve sleep quality. Here are some of the best options:

Chamomile Tea: A classic sleep aid, chamomile contains the antioxidant apigenin, which binds to certain brain receptors to help reduce anxiety and promote sleepiness. For best results, steep for 5-10 minutes.
Tart Cherry Juice: Rich in both melatonin and tryptophan, tart cherry juice has been shown in some studies to improve sleep duration and efficiency, especially for those with insomnia. Look for an unsweetened variety to avoid disrupting blood sugar levels.
Warm Milk: This traditional remedy is a source of tryptophan and the comforting ritual can have a powerful psychological effect, signaling to your body that it's time to relax. For lactose-intolerant individuals, almond milk is a good alternative.
Valerian Root Tea: Used for centuries to treat insomnia and anxiety, valerian root is believed to increase GABA levels in the brain, promoting a calming effect. It has a strong, earthy flavor that can be masked with honey or other herbs.
Golden Milk (Turmeric Latte): This Ayurvedic remedy combines warm milk (dairy or plant-based) with anti-inflammatory turmeric. Turmeric contains curcumin, which may help improve sleep by addressing inflammation linked to poor sleep.
Herbal Teas: Other caffeine-free herbal teas like lemon balm, passionflower, and peppermint can also help soothe the nervous system and aid digestion.

How to Create an Effective Bedtime Ritual

Incorporating these drinks into a consistent routine is key. Consider a small glass an hour before bed and combine it with other calming activities like reading or stretching. The warmth of a beverage can be particularly soothing, but the temperature itself does not alter the nutritional content.

Drinks to Avoid Before Bed

Just as some drinks can help, others will hinder your sleep efforts. Steer clear of these beverages in the hours before bed:

Caffeinated Drinks: Coffee, black and green tea, and energy drinks are obvious culprits. Caffeine blocks sleep-promoting brain chemicals like adenosine and can stay in your system for hours. Even decaf coffee contains small amounts of caffeine.
Alcohol: While it may initially feel like it induces sleepiness, alcohol disrupts your sleep cycles, particularly REM sleep, and often leads to fragmented, less restorative rest.
Sugary Drinks: Sodas, fruit juices, and sweetened teas can cause blood sugar spikes and crashes, disrupting sleep patterns and contributing to restlessness.
Excessive Fluids: Too much of any liquid, even water, can lead to nighttime trips to the bathroom, interrupting your sleep. It is best to hydrate well throughout the day and limit intake closer to bedtime.

Comparison of Sleep-Inducing Beverages


Beverage	Key Ingredient(s)	Primary Benefit(s)	Best for...	Notes
Chamomile Tea	Apigenin (antioxidant)	Calming, reduces anxiety	Stress-related sleeplessness	Generally mild, safe for most
Tart Cherry Juice	Melatonin, Tryptophan	Regulates sleep-wake cycles	Insomnia, sleep consistency	Opt for unsweetened version
Warm Milk	Tryptophan	Promotes relaxation, psychological comfort	Classic bedtime ritual	Almond milk is a dairy-free alternative
Valerian Root Tea	Increases GABA levels	Sedative, reduces sleep latency	Falling asleep faster	Can have a strong taste, consider mixing with mint
Golden Milk	Turmeric (curcumin), milk	Anti-inflammatory, soothing	Relaxation, post-dinner drink	Can use plant-based milk; add pepper for absorption

Special Considerations: Weight Loss and Gut Health

Certain drinks offer specific nutritional benefits in addition to sleep support. For those with particular goals, like weight management or gut health, incorporating specific beverages can be a complementary strategy.

For improved gut health, fermented drinks like kefir provide probiotics to balance the gut microbiome, which can influence sleep through the gut-brain axis. Golden milk and ginger tea are also recommended for their digestive and anti-inflammatory properties, which can help soothe the stomach before bed.

Regarding weight loss, consuming low-calorie, metabolism-supporting drinks can help. For example, some suggest that apple cider vinegar (diluted) may aid blood sugar control. Ginger tea is also thermogenic, meaning it raises body temperature to burn more calories. A healthy nighttime smoothie with ingredients like kefir, bananas, and almond milk can also support these goals. However, as with any dietary modification, it's essential to consider it as part of a larger healthy lifestyle. For more information on complementary therapies for sleep, see this resource on herbal remedies: https://www.migraineagain.com/best-bedtime-drinks/.

Conclusion: Making a Bedtime Drink Ritual

Choosing the right drink before bed can be an easy yet impactful change for better sleep quality. By opting for calming, naturally-derived beverages like chamomile tea or tart cherry juice and avoiding stimulants, you can establish a healthy nighttime ritual. Focus on a beverage that not only offers sleep-promoting compounds but also helps you create a mindful, relaxing transition from your day to a restful night. A consistently good night's sleep is one of the best investments you can make in your overall health and well-being.

Frequently Asked Questions

Yes, for many people, drinking warm milk can help. It contains the amino acid tryptophan, a precursor to serotonin and melatonin, which help regulate sleep. The comforting ritual of a warm beverage can also have a relaxing psychological effect.

Research suggests tart cherry juice is effective for sleep, primarily because it is a natural source of melatonin, the hormone that regulates your sleep cycle. Some studies have shown it can improve sleep duration and quality, particularly in adults with insomnia.

Despite initially causing drowsiness, alcohol severely disrupts your sleep architecture. It interferes with REM sleep and can cause you to wake up more frequently during the night, leading to poorer sleep quality and making you feel less rested.

It is generally best to avoid decaf coffee and tea close to bedtime. Most decaffeinated options still contain small amounts of caffeine, which can be enough to interfere with sleep, especially for those who are more sensitive to its effects.

Chamomile tea is a classic and well-researched option due to its calming properties derived from the antioxidant apigenin. Other good choices include lemon balm, valerian root, and passionflower teas, all known for promoting relaxation.

To avoid waking up to use the bathroom, it's recommended to stop drinking significant amounts of fluids about one to two hours before bed. Hydrating properly throughout the day is the best strategy.

Yes, a banana smoothie can aid sleep as bananas are rich in magnesium and potassium, both of which help relax muscles. Blending it with almond milk adds more magnesium, tryptophan, and melatonin, further enhancing its sleep-promoting effects.