Sleep-Boosting Drinks

13 Sleep-Boosting Drinks to Help You Sleep at Night 

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Updated on January 12, 2024

Reviewed by Miral Nassar

Are you having trouble sleeping at night? If you are, you’re not alone. According to the National Sleep Foundation, around one-third of American adults report difficulty falling asleep or staying asleep at least once a week.

If lack of sleep is becoming a problem for you, one thing you can try is drinking some sleep-boosting drinks before bed that can help promote relaxation and better sleep. Some people swear by chamomile tea, while others find that warm milk does the trick. There are also a few drinks with naturally occurring melatonin, like tart cherry juice or lemon balm tea.

In this blog post, we’ll give you thirteen different sleep-boosting drinks to try that have been shown to help improve sleep. So if you’re looking for ways to get more z’s, be sure to check out the following twelve drinks!

1. Water 

Sleep-Boosting Drinks

Most people know that water is essential for life. Not only does it make up a large part of our bodies, but it is also necessary for many vital processes. For example, water helps transport nutrients and oxygen to our cells; it also plays a major role in regulating our body temperature. However, what many people don’t realise is that water can also have a major impact on their night rest. In fact, staying hydrated and drinking plenty of water throughout the day helps you enjoy an uninterrupted night of rest and eliminate frequent trips to the bathroom throughout the night, enhancing the overall sleep quality.

2. Warm Milk 

Sleep-Boosting Drinks

People have been drinking milk for centuries as a way to get a decent night’s sleep. In fact, there’s some science to back up the claim that warm milk can help you sleep better. Milk contains an amino acid called tryptophan, which is a precursor to serotonin, a neurotransmitter that promotes sleep.

When you drink warm milk before bed, the tryptophan is absorbed more easily into your bloodstream, increasing serotonin levels and helping you feel more relaxed and sleepy. Additionally, the calcium in milk can promote better sleep by helping regulate the body’s natural sleep-wake cycle. So if you’re looking for a natural way to improve the quality of your sleep, reach for a glass of warm milk before bedtime.

3. Almond Milk 

Sleep-Boosting Drinks

If you are not a fan of regular milk or are lactose-intolerant, almond milk might be a good alternative for a sleep-boosting drink. Unlike cow’s milk, which contains high levels of the protein casein, almond milk is a plant-based drink that is naturally low in protein. This means that it is less likely to cause the body to produce excess adrenaline, which can keep you awake at night.

In addition, almond milk is an excellent source of magnesium, a mineral that promotes relaxation. For best results, drink a glass of almond milk about an hour before bedtime, and if you’re looking for an even more sleep-boosting option, try adding a dash of nutmeg or cinnamon to your drink.

4. Tart Cherry Juice

Sleep-Boosting Drinks

Tart cherry juice has been getting a lot of attention lately as a possible sleep aid. The jury is still out on whether or not it actually works, but there are some potential explanations for why it might help you sleep better. To start off, tart cherry juice is rich in melatonin, a hormone that helps regulate sleep. Secondly, it contains high levels of antioxidants, which can help reduce inflammation and promote restful sleep. Finally, the natural sugar content in tart cherry juice can provide a gentle energy boost that can help you fall asleep more easily.

While there is no guarantee that tart cherry juice will help you sleep better, it is certainly worth a try, and if nothing else, it’s a delicious way to end your day.

5. Chamomile Tea

Sleep-Boosting Drinks

Chamomile tea is a herbal tea traditionally consumed before bedtime. Chamomile is a plant in the daisy family that has been used as a natural remedy for centuries to help with anxiety and insomnia. Chamomile tea contains an antioxidant called apigenin, which has sedative effects. 

Chamomile tea is also caffeine-free, making it an ideal choice for people who are sensitive to caffeine or want to avoid it before bedtime. Having a cup of chamomile tea before bed may help you fall asleep faster and stay asleep without disturbances throughout the night. 

In addition, chamomile tea can help reduce anxiety and promote relaxation. So if you are looking for a natural way to calm your nerves and improve your sleep, consider sipping on a cup of chamomile tea before bed.

6. Decaffeinated Green Tea

Sleep-Boosting Drinks

While regular green tea does contain caffeine, it is lower in caffeine than black tea or coffee. Decaffeinated green tea, on the other hand, also contains some of the highly beneficial compounds found in regular green tea, such as catechins and polyphenols. These compounds are thought to provide major health benefits, such as improved cardiovascular health and reduced inflammation.

Decaffeinated green tea can be enjoyed hot or cold and is a refreshing alternative to sugary drinks like soda or juice. If you’re looking for a non-caffeinated drink to help you sleep better or just relax, decaffeinated green tea is an excellent option.

7. Herbal Tea with Lemon

Sleep-Boosting Drinks

Herbal tea has many health benefits, including the ability to relax the body and mind, soothe digestion, and promote restful sleep. The addition of lemon to herbal tea can help enhance these effects, as lemon is known to have calming and soothing properties.

When enjoyed before bedtime, herbal tea with lemon can help you drift off to sleep more easily and wake up feeling refreshed. If you’re looking for a natural and safe way to improve your sleep, consider adding herbal tea with lemon to your nightly routine.

8. Banana-Based Smoothies

Sleep-Boosting Drinks

There’s nothing like a refreshing, healthy smoothie on a hot summer day. But did you know banana-based smoothies can also be helpful in promoting sleep? The magnesium and potassium in bananas help relax the muscles, while the tryptophan aids in the production of serotonin, a hormone that promotes sleep. So if you’re having trouble nodding off at night, try sipping on a banana smoothie around an hour before bed. You might find yourself drifting off to dreamland in no time.

9. Pure Coconut Water

Sleep-Boosting Drinks

According to numerous studies, coconut water is one of the most effective healthy drinks for promoting sleep. Unlike other drinks that contain caffeine or sugar, coconut water is naturally hydrating and full of electrolytes. It also contains high levels of magnesium, which has been shown to improve sleep quality.

In addition, coconut water is a great source of potassium, a mineral that helps regulate blood pressure and muscle function. For these reasons, coconut water is an excellent natural method to improve your sleep. Just have a drink of coconut water before bedtime, and you’ll be sure to drift off into a deep slumber.

10. Valerian Tea

Sleep-Boosting Drinks

When it comes to drinks that help you sleep, valerian tea is one of the most popular options. Valerian is a herb that has been used for centuries to promote better sleep and relaxation. The active ingredients in valerian are believed to work by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate sleep.

Several studies have shown that valerian can be effective in improving sleep quality and reducing the time it takes to fall asleep. If you’re looking for a natural way to get a better night’s rest, valerian tea may be worth trying. Just be sure to choose a brand that uses high-quality ingredients and steep the tea for at least 10 minutes to maximise its potency.

11. Ashwagandha Tea


Another excellent sleep-boosting drink option is ashwagandha tea. Ashwagandha is a plant that has been used for centuries in Ayurvedic medicine to treat a variety of conditions, including anxiety and insomnia. 

The active compounds in ashwagandha are believed to promote sleep by reducing anxiety and stress levels. There is some scientific evidence supporting these claims, and ashwagandha tea is generally considered safe. However, if you’re pregnant or breastfeeding, you should avoid ashwagandha tea as it may not be safe for your baby. If you have any other medical conditions, speak to your doctor before trying ashwagandha tea.

12. Peppermint Tea

Sleep-Boosting Drinks

There are many drinks that can help you sleep, but peppermint tea is one of the best. It is made from the leaves of the peppermint plant, a hybrid plant of water mint and spearmint. The plant is native to Europe and Asia, but it is now grown around the world.

Peppermint tea has a refreshing, minty taste and is naturally caffeine-free. It is also rich in antioxidants and has a calming effect on the body. One study found that peppermint tea helps to improve sleep quality and reduces stress levels. When taken before bedtime, it can help you fall asleep more quickly and stay asleep for longer stretches. If you are looking for a natural way to improve your sleep, peppermint tea may be just what you need.

13. Lemon Balm Tea

Sleep-Boosting Drinks

Lemon balm tea is made from the leaves of the lemon balm plant, which is part of the mint family. The plant is native to Europe and has been used for centuries to treat a variety of sicknesses and disorders, including insomnia and anxiety. Today, many people still enjoy drinking lemon balm tea before bed as a way to relax and improve their sleep.

There are a few things to keep in mind if you’re considering drinking lemon balm tea before bed. Firstly, it’s important to steep the leaves for only 5-10 minutes to avoid bitterness. Secondly, adding a bit of honey or agave nectar can help offset any bitterness and improve the taste. Finally, drinking a cup of lemon balm tea an hour or so before bedtime should give you plenty of time to fall asleep.

If you’re looking for drinks to help you sleep, lemon balm tea is definitely worth trying. The calming effects of the herb can be just what you need to get a good night’s rest.

Best Time to Drink for a Restful Night of Sleep

While sipping on any of our 13 sleep-boosting drinks will most likely help you relax and enjoy a restful, good-quality sleep, timing is a crucial factor in whether or not your sleep is disrupted and interrupted. 

Drinking any kind of fluids right before bed will increase the chances of waking up frequently to urinate at night. To prevent that from happening and thus enjoy an interrupted night of restful sleep, urologists and sleep specialists recommend avoiding drinking anything 1-2 hours before sleeping. 

What Drinks Should You Avoid Consuming Before Going to Bed?

When it comes to getting a good night’s sleep, what you drink before bed can make all the difference. While there are several drinks that can help you sleep, there are also a few drinks that you should avoid consuming altogether before going to bed.

Caffeinated drinks like coffee, tea, and soda can all act as stimulants, making it harder for you to fall asleep. Alcohol may seem like it would help you sleep, but it actually interferes with sleep quality. Similarly, while sugary drinks might give you an initial energy boost, the sugar crash that follows can make it difficult to stay asleep.

So what drinks should you avoid before bed? Caffeinated drinks such as coffee and tea, alcoholic beverages, and sugary drinks such as sweet juices and soda are all best avoided before slipping between the sheets. 

These natural sleep-boosting drinks will not only help you fall asleep and stay asleep all night long, but they will also help you relax and better manage your anxiety. So next time you are having a hard time falling asleep, head for the kitchen for a relaxing drink of one of our goodnight drinks.

If you’re looking for more ways to boost your immunity to survive this flu season, check out the 25 immunity-boosting foods & beverages

Cheers & Sweet Dreams!

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