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12 Drinks to Help You Sleep at Night

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Update: April 28, 2023
5 min read

Written by

Manya Mishra
Content Writer
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Sleep is essential for good health. Therefore, you must sleep for at least 7 to 8 hours. But sometimes, when the clock strikes 10 or 11 PM and sleep still doesn’t roll in, you tend to get on your phone, maybe scrolling through social media just to pass the time. However, your plans of waking up early the next day or doing something productive go on a toss. That being said, some drinks help you sleep. These are easy to make and all the ingredients are usually available in the kitchen cupboard. So, read ahead to know more. 

1. Warm Milk

Scientific evidence suggests that warm milk can benefit a good night’s slumber. In this study, people drank milk and honey before going to bed for three days straight. And this activity showed an improvement in their sleep.

In fact, in one study, it was seen that drinking fermented milk for three weeks reduced nighttime wakings as well. This helps because milk contains tryptophan, which is shown to improve sleep and mood, as tryptophan helps produce serotonin and melatonin. So, if you have been struggling with sleep, a warm glass of milk can be one of the best drinks to help you sleep at night. 

2. Almond Milk

Almond milk is an excellent choice for vegans. It has a nutty and creamy flavour, and whole almonds are known to improve sleep quality as they are a source of sleep hormone called melatonin. Almonds help regulate the internal clock and achieve consistent sleep. 

Also, Violet oil extracted from almonds has been used in Iranian medicine for a long time to treat insomnia

3. Valerian Tea

One of the best sleep drinks is valerian tea. Several studies show that valerian tea can help you fall asleep faster and even sleep better. However, while the tea is mostly safe, it can have side effects, such as headaches, dizziness, and even stomach problems. Therefore, it is essential to proceed with caution. So, if you think valerian is beneficial for you, speaking with your doctor first is essential, as this can be a great drink to help you sleep. 

4. Decaffeinated Green Tea

Regular green tea comes with caffeine. However, decaffeinated green tea has been known to improve sleep. While the exact mechanism of how the tea helps is still unclear. But in a study, it was seen that when middle-aged adults drank low-caffeine tea before sleeping, it helped them sleep well.

5. Chamomile Tea

Chamomile tea is known to treat insomnia because it contains flavonoids. Apigenin is a flavonoid that binds some of the brain’s receptors, leading to a sedative effect. Also, having a warm cup of tea before bed can help you relax and put you in the mood to sleep. So, try this as it is one of the best bedtime teas to help you sleep. 

6. Herbal Tea with Lemon Balm

Consuming decaffeinated herbal tea with lemon balm can be known as an insomnia tea because it makes falling asleep easier. Lemon balm is excellent for combatting any stress and anxiety. It helps you relax and reduce any nervousness or excitement late at night. Lemon balm can calm any restlessness and help you enjoy better sleep at night. 

7. Pure Coconut Water

You usually don’t associate coconut water with sleep because it is known to boost energy and replenish any lost electrolytes in the body. However, coconut water contains all the essential ingredients that are necessary for sleep, which include magnesium and potassium. Also, coconut water is rich in vitamin B and it helps reduce any stress. This drink to help you sleep tastes delicious with its sweet and nutty flavour. 

8. Tart Cherry Juice

One study published in the Journal of Medicinal Food in 2010 showed that tart cherry juice could be an effective drink to help you sleep at night. Here, the participants drank 16 ounces of tart cherry juice every day, and there was a significant decrease in their insomnia. This is because cherries are a rich source of melatonin, which is the sleep hormone. 

9. Banana Smoothies

One of the homemade drinks to help you sleep has to be banana smoothies. This is a drink that helps you sleep because it contains plenty of potassium and magnesium. This is known to prevent any midnight cravings and help your muscles relax. Finally, bananas also contain a good amount of tryptophan which plays a role in sleep.

10. Golden Milk

We have all heard about the benefits of turmeric milk, which is usually the go-to remedy for many ailments at home. However, a glass of golden milk before bed can also promote good sleep. It also helps improve sleep quality at night and heals any injury or swelling. This drink to help you sleep is best taken with a dash of cinnamon, black pepper and some jaggery as it helps boost your overall immunity. 

11. Ashwagandha tea

Ashwagandha, a popular herb today, has been used in Ayurveda for ages. Ashwagandha root is known to have sleep-inducing properties. Drinking ashwagandha tea every night can help you fall asleep faster and improve your sleep quality

12. Peppermint tea

Another tea drink to help you sleep at night is caffeine-free peppermint tea. This delicious cup of tea is known to relax your muscles, which can promote easier sleep at night. However, more research is needed. 

Drinks That You Should Avoid Before Sleep

Now that you are well aware of the drinks to help you sleep at night, let’s take a look at the drink you must avoid before bed. 

Alcohol: While alcohol may make you sleepy, it can negatively affect your sleep and decrease your rapid eye movement or REM sleep. 

Coffee: Coffee is a rich source of caffeine. So, when you consume coffee, it will disturb your sleep. One study found that drinking coffee six hours before bed reduced total sleep time by an hour. 

Energy Drinks: This is obvious as energy drinks induce instant energy and are also rich in caffeine, almost three times more than a cup of coffee. So, this can reduce your total sleep time and also make it difficult to fall asleep. 

Soda: While soda looks harmless, it can have sugar and caffeine. So, the caffeine present will make sleeping difficult, and the sugar present can disrupt your sleep quality.


A solid seven to eight hours of sleep is exceptionally important for your overall health and energy. If you are struggling with falling asleep, you can try these drinks to help you sleep at night!


Is drinking water before bed good?

Drinking too much water before bed can lead to frequent bathroom breaks at night, which hampers your sleep. So, only drink enough water so you quench your thirst.

Does hot chocolate help you sleep?

Yes, hot chocolate can help you sleep as chocolate contains tryptophan, which promotes the production of melatonin and serotonin.

Is it good to drink alcohol before bed?

No, drinking alcohol before bed leads to poor quality of sleep and it also decreases REM sleep.


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Written by

Manya Mishra
Content Writer
Bachelor's Degree in English Literature 7 years of experience as a content writer Has experience writing for various industries, including health and wellness, travel, and technology

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