Many people today struggle to get enough sleep. It’s a common issue, with around 50 to 70 million Americans facing ongoing sleep problems, according to the National Institutes of Health.
As we transition into the busier fall months, ensuring a restful night’s sleep becomes even more important for those busy days ahead. Lack of sleep can impact our mood, concentration, and overall health, so finding ways to improve our sleep is essential.
While some may reach for a drink with alcohol to unwind after a long day, it’s important for you to know that alcohol consumption can actually disrupt your sleep cycle.
Instead of helping you feel more rested and relaxed, it often leads to poor sleep quality and makes it harder for you to fall asleep. But we’ve got some alternative drinks that can promote relaxation and help you sleep better.
Here are eight of the best drinks to consider for a restful night’s sleep.
1. Tart Cherry Juice
Tart cherry juice is a standout choice when it comes to drinks that support sleep. This flavorful juice is not only delicious but also packed with nutrients that can help you catch those Z’s.
Tart cherries are rich in melatonin, a hormone that helps regulate sleep-wake cycles. Plus, they contain magnesium and a small amount of tryptophan, both of which are known to support better sleep.
In fact, a 2018 randomized control trial showed that people who drank tart cherry juice experienced increased sleep time and improved sleep efficiency.
The study participants reported feeling more rested and less fatigued, making tart cherry juice a great option for those who struggle with sleep.
Chamomile Tea
Chamomile tea is a well-known herbal remedy that has been used for centuries to promote relaxation and sleep. The tea comes from the chamomile flower, which has anti-inflammatory properties that support overall health.
Chamomile is often used to calm the nervous system, making it easier to unwind and prepare for sleep.
The pleasant, mild flavor of chamomile tea makes it a comforting evening drink. Studies have shown that chamomile tea can help reduce symptoms of insomnia and improve sleep quality.
However, if you have allergies to ragweed, so be cautious, as chamomile is related to this plant.
Warm Milk
Many of us have fond memories of drinking warm milk before bed as children, and there’s a good reason for this tradition.
Cow’s milk is rich in nutrients like tryptophan, magnesium, and vitamins A and B12, all of which can promote better sleep.
Tryptophan is an amino acid that helps produce serotonin, which plays a vital role in regulating sleep patterns.
Drinking warm beverages can create a calming effect, helping to soothe the mind and body. The warmth of the milk can be comforting, making it an excellent choice for those winding down for the night.
Sleepy Girl Mocktail
If you’re looking for a trendy drink to enjoy before bed, the “sleepy girl mocktail” might be just what you need. This drink has gained popularity on social media, especially TikTok, and is easy to make at home.
It typically combines tart cherry juice with a scoop of powdered magnesium and a fizzy lemon-lime prebiotic soda.
Not only is this drink refreshing, but it also offers sleep benefits. Magnesium is known for its calming properties, and when combined with tart cherry juice, it can help improve sleep quality.
If you prefer a less fizzy option, you can use plain sparkling water instead of soda.
For a burst of flavor, add a squeeze of lemon, which also adds vitamin C, a nutrient that supports overall health.
Lemon Balm Tea
Lemon balm tea is another fantastic option for promoting sleep. This herbal tea has a mild, slightly sweet flavor that many people enjoy.
Lemon balm is known for its calming effects and has been used for centuries to help reduce anxiety and promote relaxation.
Research shows that drinking lemon balm tea can significantly reduce insomnia symptoms.
A study from 2011 found that participants who drank lemon balm tea experienced a 42% reduction in insomnia symptoms, making it a powerful ally for those struggling with sleep.
Kiwi Banana Smoothie
For those who want a more substantial drink before bed, a kiwi banana smoothie can be a delightful option.
This unique combination of fruits is not only tasty but also packed with sleep-supporting nutrients. Bananas are rich in tryptophan, magnesium, and melatonin, while kiwis are high in serotonin and fiber.
Recent studies have even linked kiwi consumption to better sleep quality.
A 2023 study found that athletes who consumed kiwis reported improved sleep duration and quality. The blend of flavors in a kiwi banana smoothie makes it a delicious way to prepare for sleep.
Golden Latte with Almond Milk
Golden lattes, also known as turmeric lattes, are gaining popularity in cafes and homes alike. This vibrant drink is made with turmeric, a spice known for its anti-inflammatory properties.
Turmeric contains curcumin, which has been studied for its potential to reduce anxiety and improve sleep quality.
Adding almond milk to your golden latte makes it even better. Almond milk is rich in melatonin, magnesium, and tryptophan, all of which support restful sleep.
Research suggests that almond consumption may help reduce insomnia symptoms. So, enjoying a warm golden latte with almond milk before bed can be both soothing and beneficial for your sleep.
Decaffeinated Green Tea
While you might want to avoid caffeinated drinks before bedtime, decaffeinated green tea is a great alternative. This tea contains L-theanine, an amino acid that promotes relaxation and calmness.
Drinking decaffeinated green tea can help prepare your mind for sleep without the jitters that caffeine might bring.
Green tea is also rich in antioxidants, which can support overall health. The anti-inflammatory properties of compounds found in green tea can contribute to better sleep, making it a perfect evening choice.
Nutrients That Promote Healthy Sleep
As you can see, many of the drinks listed above contain important nutrients that can help you sleep better. Here’s a closer look at some of these sleep-promoting nutrients:
Fiber: Eating fiber can positively influence your gut health, which is linked to better sleep. A 2022 study found that increasing fiber intake can help reduce symptoms of various sleep disorders.
Fiber-rich foods include fruits, vegetables, whole grains, nuts, seeds, and legumes.
Magnesium: Magnesium is often a key ingredient in sleep supplements because it can improve both the quality and duration of sleep.
Good sources of magnesium include leafy greens, legumes, whole grains, nuts, and seeds, as well as tart cherries and avocados.
Tryptophan: This amino acid is famous for its role in making us feel sleepy after a big Thanksgiving dinner.
While it’s often blamed for post-meal drowsiness, tryptophan helps produce serotonin, which is essential for regulating sleep. Foods rich in tryptophan include turkey, chicken, fish, eggs, and dairy products.
Melatonin: This hormone is essential for regulating sleep patterns. You can find melatonin in foods like nuts, fish, eggs, tart cherries, and dairy.
Some people also take melatonin supplements to help them sleep.
Vitamins: Various vitamins play a role in promoting healthy sleep. Vitamins A, B1, B6, B9, B12, C, D, E, and K can all support sleep in different ways.
They help create neurotransmitters that promote relaxation and sleep, reduce inflammation, and address issues like restless leg syndrome.
Foods rich in these vitamins include dark leafy greens, citrus fruits, lean proteins, and sweet potatoes.
What Not to Drink Before Bed
While focusing on drinks that help you sleep, it’s equally important to avoid those that can disrupt your rest. Certain beverages can interfere with sleep quality, so it’s best to limit or eliminate them from your evening routine.
Caffeine is a big sleep disruptor. It’s best to avoid caffeinated drinks, such as coffee, black tea, and energy drinks, at least eight hours before bedtime.
Caffeine can stay in your system for a while and might keep you awake at night.
Alcohol is another drink to avoid. While it may seem to help you fall asleep faster, it can disrupt your sleep cycle and lead to poorer sleep quality.
Be cautious with drinks high in added sugars or those that may cause stomach upset. For instance, carbonated beverages can lead to bloating, which might disturb your sleep.
Final Thoughts
In conclusion, getting a good night’s sleep is essential for your overall health and well-being. By choosing the right beverages before bed, you can help yourself fall asleep faster and enjoy a better quality of sleep.
From tart cherry juice to warm milk, and even trendy drinks like the sleepy girl mocktail, there are plenty of delicious options to try.
Remember to pay attention to what you drink before bed, and avoid caffeine, alcohol, and sugary drinks. With the right choices, you can improve your sleep quality and wake up feeling refreshed and ready to tackle the day.
