At a Glance
- 7+ hours of sleep recommended by the American Academy of Sleep Medicine.
- Alcohol and caffeine can fragment sleep and reduce REM.
- 10 natural bedtime drinks can boost sleep quality.
- Why it matters: These drinks help you fall asleep faster and stay asleep, improving overall health.
Struggling to drift off? You might be reaching for the wrong beverages. While alcohol and caffeine sabotage sleep, a handful of simple drinks can turn your nightly routine into a restorative ritual.
What to Avoid Before Bed
Alcohol can fragment sleep, reduce REM, worsen breathing problems, and cause frequent urination. Caffeine in coffee, soda, or chocolate can cut total sleep by an hour even when consumed six hours before bedtime. WebMD recommends cutting caffeine for two weeks and reintroducing it slowly, stopping if sleep is disrupted.
Top 10 Sleep-Promoting Drinks
Swap your nighttime drinks for these natural options that contain ingredients scientifically linked to better sleep.
- Chamomile tea – contains apigenin, a natural sedative that reduces wakeups and improves sleep quality.
- Warm milk – rich in tryptophan and melatonin, especially helpful for people 65+.
- Banana smoothie – provides tryptophan, magnesium, potassium, and carbohydrates that help you fall asleep faster.
- Water – small amounts keep you hydrated and regulate body temperature; avoid over-drinking to prevent nighttime trips to the bathroom.
- Valerian root tea – a gentle, natural aid for insomnia, anxiety, and restlessness.
- Magnesium drink mix – boosts melatonin production and supports nervous system, bones, heart rhythm, and blood sugar.
- Lemon balm tea – works with valerian to calm nerves, reduce anxiety, and even lessen teeth grinding in children.
- Tart cherry juice – packed with magnesium, potassium, calcium, iron, zinc, and antioxidants that improve sleep duration and quality.
- Almond milk – delivers tryptophan, melatonin, and magnesium; ideal for lactose-intolerant sleepers.
- Peppermint tea – caffeine-free, acts as a muscle relaxant, and helps relieve tension headaches, improve immunity, and soothe the gut.
Key Takeaways
- Avoid alcohol and caffeine before bedtime to prevent fragmented sleep.
- Incorporate one or more of the ten listed drinks for a natural sleep boost.
- Stay hydrated, but limit water intake right before bed to reduce nighttime bathroom trips.
With a simple swap in your nightly beverage routine, you can ease into deeper, more restorative sleep and wake up feeling refreshed.
