Are you struggling to get a good night’s sleep? You’re certainly not alone. According to the Sleep Council, nearly one-third of British adults experience difficulty falling asleep or staying asleep at least once weekly. If poor sleep quality is affecting your daily life, incorporating natural drinks for insomnia and other sleep-boosting drinks into your evening routine could be the solution you’ve been searching for.
The best drinks for sleep work by naturally promoting relaxation, reducing anxiety, and supporting your body’s sleep-wake cycle. From traditional herbal teas for better sleep to nutrient-rich nighttime beverages, these 13 proven sleep-boosting drinks offer science-backed benefits for achieving deeper, more restorative sleep. Whether dealing with occasional sleeplessness or chronic insomnia, you’ll discover natural sleep aid drinks that can help you fall asleep faster and wake up refreshed.
In this comprehensive guide, we’ll explore what to drink before bed for better sleep, explain the science behind how these drinks that promote sleep actually work, and provide practical tips for incorporating caffeine-free drinks for sleep into your evening routine. You’ll learn which healthy drinks work fastest before bed, when to drink them for optimal results, and how to avoid common mistakes that could disrupt your sleep.
Table of Contents
- Why Sleep Drinks Work
- 13 Best Sleep Drinks
- Best Times to Drink
- Drinks to Avoid
- Maximise Effectiveness
Why Sleep-Boosting Drinks Work
To make the most informed choice about which bedtime drinks will work best for you, it’s essential to understand the science behind how these natural sleep remedies interact with your body’s complex sleep mechanisms.
Understanding how drinks that help you sleep function can help you choose the most effective options for your needs. Many natural sleep remedies contain specific compounds that interact with your body’s sleep mechanisms:
Tryptophan
It is an amino acid that helps produce serotonin, a neurotransmitter that promotes relaxation and sleep. Foods and drinks rich in tryptophan, such as warm milk and certain herbal teas, can naturally increase sleepiness.
Melatonin
Melatonin is your body’s natural sleep hormone, regulating your circadian rhythm. Some beverages, particularly tart cherry juice, contain naturally occurring melatonin, which can help reset your sleep cycle.
Magnesium
It acts as a natural muscle relaxant and helps calm the nervous system. Many herbal teas for sleep and plant-based milks are excellent sources of this essential mineral.
GABA (gamma-aminobutyric acid)
It is a neurotransmitter that reduces brain activity and promotes tranquillity. Certain herbs used in bedtime drinks can help increase GABA production naturally.
13 Best Drinks for Better Sleep
These carefully selected drinks to help you fall asleep faster have been chosen based on scientific research, traditional use, and their proven ability to promote relaxation and improve sleep quality. Each bedtime beverage offers unique benefits and can be easily incorporated into your evening routine as natural sleep aid drinks.
1. Chamomile Tea – The Ultimate Bedtime Classic
Chamomile tea remains one of the most effective natural drinks for insomnia available. This gentle herbal tea contains apigenin, an antioxidant that binds to specific receptors in your brain, promoting sleepiness and reducing insomnia. Chamomile consistently ranks as the top choice for those wondering what to drink before bed for better sleep.
Research published in the Journal of Advanced Nursing found that new mothers who drank chamomile tea for two weeks experienced significantly better sleep quality than those who didn’t. Chamomile’s caffeine-free nature makes it perfect for evening consumption amongst healthy drinks before bed.
How to prepare: Steep one chamomile tea bag or one tablespoon of dried chamomile flowers in hot water for 5-10 minutes. Add a touch of honey if desired.
2. Tart Cherry Juice – Nature’s Melatonin Source
Tart cherry juice stands out amongst bedtime beverages due to its naturally occurring melatonin content. Studies have shown that drinking tart cherry juice can increase sleep duration by up to 84 minutes per night, making it one of the most effective drinks to help you fall asleep faster.
This powerful natural sleep aid also contains anthocyanins, antioxidants that may help reduce inflammation and support overall sleep quality. Tart cherry juice provides a science-backed solution for those seeking what drinks make you sleepy naturally. The natural sugars provide a gentle energy release that won’t cause sleep disruption.
How to prepare: For optimal results, drink 240ml of pure tart cherry juice (not from concentrate) approximately one hour before bedtime.
3. Warm Milk – Traditional Sleep Support
Warm milk has been a natural sleep remedy for generations, and science supports this age-old practice. Milk contains tryptophan, which helps increase serotonin production in the brain, promoting relaxation and sleepiness.
The calcium in milk also plays a crucial role in helping the brain use tryptophan more effectively. Additionally, the warm temperature can have a psychologically soothing effect, signalling your body that it’s time to wind down.
How to prepare: Gently warm 250ml of milk (avoid boiling) and drink 30-60 minutes before bed. Add a pinch of cinnamon or nutmeg for enhanced flavour and additional sleep benefits.
4. Valerian Root Tea – Powerful Natural Sedative
Valerian root tea is renowned for its potent sleep-inducing properties. This herbal remedy works by increasing GABA levels in the brain, which helps calm nervous system activity and promotes deeper sleep.
Clinical studies have demonstrated that valerian can reduce the time it takes to fall asleep and improve overall sleep quality. However, it’s worth noting that valerian has a distinctive earthy taste that some people find challenging.
How to prepare: Steep one valerian tea bag or one teaspoon of dried valerian root in hot water for 10-15 minutes. The longer steeping time helps extract more of the beneficial compounds.
5. Almond Milk – Plant-Based Sleep Support
Almond milk offers excellent benefits for those seeking dairy-free alternatives among drinks that help you sleep. This nutritious beverage is naturally rich in magnesium, which helps relax muscles and calm the nervous system.
Unlike cow’s milk, almond milk is lower in protein, making it less likely to stimulate adrenaline production, which could interfere with sleep. The mild, nutty flavour makes it an enjoyable bedtime drink option.
How to prepare: Warm 250ml of unsweetened almond milk and add a dash of cinnamon or vanilla extract. Drink one hour before bedtime for best results.
6. Passionflower Tea – Anxiety-Reducing Sleep Aid
Passionflower tea is particularly effective for individuals whose sleep difficulties stem from anxiety or racing thoughts. This beautiful flowering plant contains compounds that help increase GABA production, promoting mental calmness and physical relaxation.
Research has shown that passionflower can be as effective as some prescription sleep aids, without the risk of dependency or morning grogginess. It’s an excellent choice for those seeking natural drinks for insomnia.
How to prepare: Steep one passionflower tea bag in hot water for 8-10 minutes. The tea has a mild, grassy flavour that pairs well with a small amount of honey.
7. Lemon Balm Tea – Gentle Sleep Promoter
Lemon balm, a member of the mint family, creates one of the most pleasant-tasting herbal teas for sleep. This gentle herb has been used for centuries to reduce stress, calm the mind, and promote restful sleep.
The natural compounds in lemon balm help reduce cortisol levels (your body’s stress hormone) while promoting sleep-supporting neurotransmitters’ production. Its mild sedative effects make it suitable for regular use.
How to prepare: Steep fresh or dried lemon balm leaves for 5-10 minutes. Be careful not to over-steep, as this can create bitterness. A touch of honey enhances both flavour and sleep benefits.
8. Decaffeinated Green Tea – Antioxidant-Rich Relaxation
Whilst regular green tea contains caffeine, decaffeinated versions retain beneficial compounds like L-theanine, which promotes relaxation without drowsiness. This amino acid works synergistically with the small amounts of remaining caffeine to create a calm, focused state conducive to sleep preparation.
The antioxidants in decaffeinated green tea, including catechins and polyphenols, support overall health and contribute to better sleep quality through reduced inflammation.
How to prepare: Steep decaffeinated green tea for 3-5 minutes in water heated to 80°C (not boiling). Enjoy 1-2 hours before bedtime.
9. Ashwagandha Tea – Adaptogenic Sleep Support
Ashwagandha, an ancient Ayurvedic herb, has gained recognition as one of the most effective natural sleep remedies for stress-related insomnia. This adaptogenic herb helps regulate cortisol levels and supports your body’s natural stress response.
Studies have shown that ashwagandha can improve sleep onset time and overall sleep quality, particularly in individuals experiencing chronic stress or anxiety. It’s especially beneficial for those whose minds remain active at bedtime.
How to prepare: Use ashwagandha root powder or tea bags and steep for 10-15 minutes. The earthy flavour pairs well with warm almond milk and a touch of honey.
10. Banana and Almond Smoothie – Nutrient-Dense Nighttime Drink
This creamy smoothie combines multiple sleep-promoting nutrients in one delicious bedtime drink. Bananas provide natural sugars, potassium, and magnesium, while almonds contribute additional magnesium and healthy fats that support sustained energy release throughout the night.
The tryptophan in both ingredients helps boost serotonin production, whilst the natural sugars help tryptophan cross the blood-brain barrier more effectively.
How to prepare: Blend one ripe banana with 250ml almond milk, a tablespoon of almond butter, and a pinch of cinnamon. Consume 1-2 hours before bedtime.
11. Pure Coconut Water – Electrolyte Balance for Better Sleep
Coconut water serves as an excellent natural sleep remedy due to its high magnesium and potassium content. These electrolytes help relax muscles and maintain proper nerve function, both essential for quality sleep.
Unlike sugary drinks that can cause blood sugar spikes and crashes, coconut water provides natural hydration without disrupting your sleep cycle. It’s particularly beneficial for individuals who experience muscle cramps or restless legs at night.
How to prepare: Choose pure, unsweetened coconut water and drink 200-250ml approximately 1-2 hours before bedtime to allow for proper digestion.
12. Peppermint Tea – Digestive Comfort for Sleep
Peppermint tea offers unique benefits among herbal teas for sleep, particularly for individuals whose sleep is disrupted by digestive discomfort. The natural menthol in peppermint helps relax digestive muscles and ease symptoms of indigestion that might otherwise interfere with sleep.
This caffeine-free beverage also has mild sedative properties and can help clear nasal passages, making breathing easier during sleep.
How to prepare: Steep fresh peppermint leaves or a peppermint tea bag for 5-7 minutes. The refreshing taste makes it an enjoyable end to any evening routine.
13. Water – The Foundation of Good Sleep
While often overlooked amongst nighttime beverages, proper hydration is crucial to sleep quality. Dehydration can cause restlessness, muscle cramps, and frequent wake-ups during the night.
However, timing is essential when using water as a sleep aid. Maintaining good hydration throughout the day while limiting intake close to bedtime helps prevent sleep disruptions caused by bathroom visits.
How to prepare: Focus on consuming adequate water throughout the day (approximately 2-2.5 litres for adults) and limit intake to small sips if needed 1-2 hours before sleep.
When to Drink These Sleep-Boosting Beverages
The effectiveness of even the best natural sleep aid drinks depends heavily on proper timing. Getting this right can mean the difference between a restful night’s sleep and unwanted bathroom interruptions.
Timing is crucial in maximising the effectiveness of drinks that promote sleep. Most natural drinks for insomnia work best when consumed 1-2 hours before your intended sleep time. This timing allows your body to process the beneficial compounds while preventing sleep disruptions from bathroom visits.
Optimal timing guidelines for bedtime beverages:
- Herbal teas for better sleep: 1-2 hours before bed
- Milk-based healthy drinks before bed: 30-60 minutes before bed
- Fruit juices and natural sleep aid drinks: 1 hour before bed
- Water: Throughout the day, minimal intake 2 hours before bed
Consider creating a consistent bedtime routine incorporating your chosen drinks to help you fall asleep faster, alongside other relaxing activities such as reading, gentle stretching, or meditation.
Drinks to Avoid Before Bedtime
Understanding which drinks can sabotage your efforts to achieve quality rest is just as important as knowing which beverages promote sleep. These common beverages can significantly disrupt your sleep cycle and should be avoided in the hours leading up to bedtime.
Understanding which beverages to avoid is equally important when optimising your sleep routine. Several common drinks can significantly interfere with your ability to fall asleep and stay asleep:
Caffeinated beverages
Including coffee, traditional tea, and cola should be avoided at least 6 hours before bedtime. Caffeine can remain in your system for 8-10 hours, potentially disrupting your sleep cycle even if you don’t feel stimulated.
Alcoholic drinks
Although they may initially make you feel drowsy, they significantly impair sleep quality by disrupting REM sleep and causing frequent wake-ups throughout the night.
Sugary beverages
Can cause blood sugar spikes followed by crashes that may wake you at night. Energy drinks are particularly problematic due to their high sugar and caffeine content combination.
Large amounts of any fluid
Consuming within 2 hours of bedtime increases the likelihood of sleep disruptions due to bathroom visits.
How to Maximise Sleep Drink Effectiveness
Simply choosing the right bedtime drink isn’t enough. How you incorporate it into your routine and combine it with other sleep-promoting practices will determine your success in achieving better sleep quality.
To get the most benefit from your chosen bedtime drinks, consider these additional strategies:
Create a consistent routine: by drinking your chosen beverage at the same time each evening. This helps signal your body that it’s time to begin winding down.
Combine with good sleep hygiene: maintaining a cool, dark bedroom environment and avoiding screens for at least one hour before bed.
Keep a sleep diary: to track which drinks work best for your needs and sleep patterns.
Be patient: Unlike pharmaceutical sleep aids, natural sleep remedies may take several days or weeks to show full effectiveness.
Incorporating the right bedtime drinks into your evening routine can significantly improve your sleep quality and overall well-being. Whether you choose the scientifically backed benefits of tart cherry juice, the traditional comfort of chamomile tea, or experiment with other natural sleep remedies, consistency and proper timing are key to success.
Start with one or two drinks that appeal to you most, maintain a regular bedtime routine, and be patient as your body adapts to these natural sleep-promoting compounds. With these 13 proven options at your disposal, you’re well-equipped to discover the perfect nighttime beverage that will help you achieve the restful, restorative sleep you deserve.
FAQs
1. What is the best drink to help you sleep naturally?
Chamomile tea and tart cherry juice are among the most effective natural drinks for insomnia, backed by scientific research. Chamomile contains apigenin, which promotes sleepiness, while tart cherry juice provides natural melatonin. These caffeine-free drinks for sleep consistently rank highest for effectiveness.
2. What should you drink before bed to get a better night’s sleep?
The best bedtime drinks include herbal teas like chamomile and valerian for better sleep, warm milk with tryptophan, and tart cherry juice with natural melatonin. Most healthy drinks before bed work best when consumed 1-2 hours before sleep to allow beneficial compounds to take effect.
3. Do drinks that promote sleep work for insomnia?
Many drinks to help you fall asleep faster contain natural compounds like melatonin, tryptophan, magnesium, and GABA-promoting herbs that can improve sleep quality. Clinical studies show that these natural sleep aid drinks can be effective, though severe insomnia may require professional medical evaluation.
4. Are there any side effects from natural sleep aid drinks?
Most herbal teas for better sleep and other bedtime beverages are generally safe for healthy adults. However, pregnant women should consult healthcare providers before using herbs like valerian or ashwagandha. Always start with small amounts to assess individual tolerance.
5. What drinks make you sleepy the fastest?
Due to their easily absorbed compounds, warm milk and chamomile tea typically work within 30-60 minutes. Tart cherry juice may take longer, as it supports your natural melatonin cycle. These caffeine-free drinks for sleep offer the quickest natural results.
