The Best Bedtime Drinks That May Improve Sleep Naturally

How Bedtime Drinks May Support Better Sleep

What you drink in the evening can be more than just a way to satisfy your thirst. A warm, soothing beverage can become part of a calming bedtime ritual, helping you slow down, relax, and transition from a busy day into a more restful state. Some drinks also contain naturally occurring compounds and nutrients that have been studied for their potential role in sleep and relaxation.

From familiar herbal teas to comforting milk-based drinks and nutrient-rich smoothies, there are several options worth exploring when you’re looking to make your nighttime routine more sleep-friendly. However, their effects can vary from person to person, and not every drink has strong evidence behind it. Understanding how each option may fit into a healthy sleep routine can help you choose what works best for you.

Why Quality Sleep Matters

Sleep is far more than simply taking a break at the end of the day—it is an essential part of maintaining physical and mental well-being. During sleep, the body carries out important processes that support brain function, emotional health, metabolism, and overall recovery. Adults aged 18 to 60 are generally advised to get at least 7 hours of sleep each night, with many needing around 7 to 9 hours to feel adequately rested.

Consistently getting too little sleep has been associated with a range of health concerns, including depression, diabetes, heart disease, and other chronic conditions. At the same time, sleep needs can vary, and regularly sleeping far more than needed may also signal an underlying health issue. For people who struggle to wind down at night, building a consistent and relaxing bedtime routine can be an important first step toward better sleep.

7 Best Bedtime Drinks That May Support Better Sleep

Here are seven drinks that have been associated with sleep-promoting properties, backed by research and traditional use.

1. Chamomile Tea for a Calmer Night

Chamomile, a daisy-like flower from the Asteraceae family, has been consumed for centuries for its health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health. A 2024 review[1] concluded that chamomile tea improves sleep, particularly by reducing the number of awakenings or helping with staying asleep, though it did not significantly enhance sleep duration, sleep efficiency, or daytime functioning.

2. Ashwagandha Tea or Moon Milk

Ashwagandha, also known as Indian ginseng or winter cherry, is a powerful medicinal plant used in Ayurvedic practices. While more research is needed, a 2021 study[2] highlights its potential benefits. Ashwagandha tea bags are available at most grocery or health food stores. Another popular option is moon milk, a traditional Ayurvedic remedy for insomnia made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk.

3. Valerian Root Tea

Valerian is a perennial plant with sweet-smelling pink or white flowers, part of the honeysuckle family. Its root is used as a medicinal herb to promote sleep and relieve insomnia. A 2020 review[3] supports its efficacy for sleep improvement.

4. Peppermint Tea for Evening Comfort

Peppermint, from the Lamiaceae family, is known for its culinary and medicinal uses. It has been used in traditional medicine for its antiviral, antimicrobial, and anti-allergenic properties. Peppermint tea[4] may also help manage irritable bowel syndrome (IBS), which can interfere with sleep by causing evening discomfort.

5. Warm Milk Before Bed

Warm milk is often recommended for a good night’s sleep because it contains tryptophan, an amino acid that naturally increases serotonin[5] and subsequently melatonin levels. Melatonin[6] promotes sleep and can help combat disorders like jet lag, shift work sleep disorder, and insomnia. Additionally, the ritual of drinking warm milk may be soothing and help prepare the body for rest.

6. Almond Milk

Almond milk, a creamy alternative to cow’s milk made by blending almonds with water and straining the pulp, is high in sleep-promoting compounds like tryptophan, melatonin, and magnesium. One cup (237 ml) contains nearly 17 mg of magnesium. Research suggests magnesium has potential as a treatment for insomnia, particularly in older adults.

7. Banana-Almond Smoothie

By combining bananas and almond milk in a smoothie, you can leverage both tryptophan and melatonin to possibly reduce insomnia symptoms. This drink is a healthy and delicious way to end the day, provided you have no allergies to bananas or almonds.

Are These Bedtime Drinks Safe?

While these drinks are generally safe for most people, consider the following precautions:

• Warm milk: Avoid if you are lactose intolerant or have a milk allergy.
• Almond milk and banana-almond smoothie: Avoid if you have nut allergies or allergies to bananas.
• Herbal teas: Consult a healthcare provider if you are pregnant, breastfeeding, or on medication, as some herbs may interact with drugs.
• Individual sensitivities: Start with small amounts to assess tolerance.

How to Prepare and Use These Bedtime Drinks

Here are simple recipes and preparation methods for each drink:

• Chamomile tea: Add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Steep for about 5 minutes, then strain.
• Valerian root tea: Steep 2 to 3 grams of dried valerian root in 1 cup (237 ml) of hot water for 10 to 15 minutes, then strain.
• Peppermint tea: Boil 2 cups (480 ml) of water, add a handful of peppermint leaves, and steep for at least 5 minutes. Adjust leaf quantity for desired strength.
• Warm milk: Choose your preferred milk and simmer it on the stove for a couple of minutes until warm.
• Almond milk: Available commercially or can be made at home by blending almonds with water and straining.
• Banana-almond smoothie: Blend 1 fresh or frozen banana, 1 cup (237 ml) of almond milk, 1 tablespoon (15 grams) of almond butter, and 1/2 cup of ice (if using a fresh banana). You can add other magnesium- and potassium-rich ingredients like leafy greens, orange juice, dark chocolate, yogurt, or avocados.
• Ashwagandha: Use tea bags as per package instructions, or for moon milk, mix ashwagandha powder with warm milk and spices like cardamom, cinnamon, and nutmeg.

The Bottom Line

Many beverages can serve as natural sleep aids, with some high in compounds like tryptophan and melatonin, while others help by easing evening discomfort. Most can be prepared quickly with simple ingredients. Experiment with these bedtime drinks to find what works best for you. If sleep difficulties persist, consult a healthcare professional to address underlying causes.