7 Healthy Drinks That Help You Sleep Better

If you find yourself tossing and turning in the middle of the night regularly, you’re not alone. Some 70 million Americans have insomnia or another type of sleep disorder, which increases one’s risk of serious medical conditions, including obesity, coronary heart disease and diabetes.

Fortunately, several natural sleep aids, including teas and beverages, may improve the quality of your sleep. Consider adding one or more healthy drinks to your diet to help you sleep better.

Chamomile tea

Chamomile, a daisy-like flower, has been consumed for years for its health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health.

It has also been shown to be effective in promoting sleep; a 2015 study examined women with poor sleep quality who had recently given birth. They had fewer symptoms of inadequate sleep after consuming chamomile tea.

Experts recommend drinking a cup of chamomile tea 45 minutes before bed to induce sleepiness and help you fall asleep more easily.

Warm milk

The old wives’ tale might have some truth behind it; many find drinking warm milk before bedtime an effective way to get a good night’s sleep. Milk contains tryptophan, which could be a reason why it may induce sleep.

It’s also possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to try warm milk, choose your favorite milk and bring it to a low simmer on the stove for a few minutes.

If you don’t drink cow’s milk or are lactose intolerant, don’t fret. Almond milk is a great alternative, as it is high in sleep-promoting compounds and minerals, including tryptophan, melatonin and magnesium.

Banana smoothies

Banana smoothies are an easy, delicious treat that also promotes healthy sleep patterns. Blend a banana with almond butter and milk for the perfect bedtime snack.

This healthy drink won’t just fight off midnight snack cravings; it also contains plenty of magnesium and potassium to promote muscle relaxation and help you unwind at the end of a long day.

Cherry juice

Cherries aren’t just a tasty pie filling. They’re also packed with antioxidants and are even linked to improved sleep quality.

That’s because, like milk, cherries contain tryptophan, an amino acid that’s a predecessor to the hormone melatonin, which helps regulate when you fall asleep and wake up. Though both sweet and tart cherry varieties contain melatonin, the tart types pack the most.

Although studies on the sleep-inducing qualities of cherry juice are limited, they generally found that drinking two cups of cherry juice a day improved nightly rest, decreased the number of awakenings and resulted in higher urinary melatonin levels first thing in the morning.

Because two cups of cherry juice contain so much sugar, we recommend drinking just 4 ounces before bedtime to see if you notice improvement in your sleep. You can combine this with tart cherry extract capsules to reduce sugar consumption.

Valerian tea

The root of valerian, a perennial plant, has been used for centuries as a medicinal herb to help reduce anxiety and stress and promote calmness.

Today, valerian root is used to combat sleep disorders like insomnia. The herb particularly shows promise for improving sleep quality among postmenopausal women.

Tea made from dried valerian is considered a safe strategy to manage insomnia that doesn’t alter circadian rhythm, the body’s daily pattern that dictates when it’s time to sleep and wake.

Coconut water

Often consumed as an energy drink, coconut water might not be the first beverage you’d think of to help you fall asleep.

But the fact is that coconut water is packed with magnesium, potassium and other natural ingredients that can help you sleep better. Furthermore, it’s chock full of vitamin B, which has been studied to decrease stress levels.

Passionflower tea

Passionflower, a flowering type of vine, is a popular herb that’s been said to help with insomnia, anxiety, hot flashes and pain, among other conditions. Studies suggest that passionflower increases the amino acid gamma-aminobutyric acid in the brain, resulting in relaxation, enhanced mood, better sleep and pain relief.

A small-scale study showed that sleep quality was significantly better among participants who drank passionflower tea than those who consumed a placebo.

While none of these sleepy-time drinks are guaranteed to put you to sleep instantly, they do contain nutrients that may help you wind down and switch off. When combined with healthy sleeping habits, these drinks might be the remedy to fight off insomnia and catch better ZZZs.