5 Healthy Drinks That Help You Sleep Better

If sleepless nights have become a regular challenge, know you’re not alone. Around 70 million Americans experience insomnia or other sleep disorders, which can increase the risk of serious health conditions such as obesity, coronary heart disease and diabetes.

The good news is that several natural sleep aids, including teas and other beverages, may help improve your sleep quality. Adding one or more of these healthy options to your routine could positively affect how well you rest.

Chamomile tea

Chamomile, a small white and yellow flower that resembles a daisy, has been valued for centuries for its health benefits. This herb has long been used in traditional medicine to ease cold symptoms and support healthier skin. Its calming properties make it a natural choice for physical and emotional well-being.

Chamomile stands out for its soothing effects in promoting better sleep. Studies suggest that chamomile contains an antioxidant called apigenin, which attaches to receptors in the brain to reduce anxiety and encourage sleepiness. This makes it useful for people who struggle with insomnia, restlessness, or trouble winding down at the end of a long day.

Adding chamomile to your bedtime routine could help you achieve a more restful night’s sleep. Many sleep experts recommend drinking a warm cup of chamomile tea about 30 to 45 minutes before bed. The gentle warmth of the tea combined with chamomile’s natural relaxing compounds helps signal to your body and mind that it’s time to rest.

Whether you are seeking a better night’s sleep or just looking for a calming addition to your day, chamomile is a timeless remedy worth exploring.

Warm milk

Warm milk before bedtime might sound like an old wives' tale, but it's rooted in some real benefits. Many people swear by this comforting ritual to help them wind down and sleep better. Milk contains an amino acid called tryptophan, which plays an essential role in the body's production of serotonin and melatonin.

The psychological comfort of drinking warm milk may also contribute to its effectiveness. Sitting quietly with a warm drink can be a soothing nightly routine that signals to your body and mind that it's time to relax. Heat your favorite milk on the stove over low heat for a few minutes to prepare warm milk until a gentle simmer. For a cozy touch, sprinkle some cinnamon or nutmeg, or add a teaspoon of honey for a naturally sweet treat.

If cow's milk isn't your preference or you are lactose intolerant, there are alternatives. Almond milk is an excellent choice, thanks to its sleep-friendly nutrient profile. It contains tryptophan, melatonin, and magnesium, all linked to better sleep. Magnesium helps relax your muscles and calm your nervous system, which can improve sleep quality. Plant-based milk, such as oat milk, may also include magnesium and other relaxing compounds, depending on their production.

Whatever milk you choose, the key is to make this a peaceful and consistent addition to your bedtime routine. Dim the lights, sip slowly and allow this simple practice to prepare you for a restful sleep.

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. Its soothing properties have made valerian root a go-to solution for reducing stress and promoting a sense of calmness.

Today, valerian root is recognized for its potential to improve sleep, particularly for people struggling with insomnia. Research suggests it may help people fall asleep faster and enhance overall sleep quality without inducing grogginess the following day. Valerian also shows promise among postmenopausal women, who often face disruptions in sleep due to hormonal changes.

One of valerian root’s unique benefits is that it appears to target the body’s natural mechanisms for relaxation. It interacts with key receptors in the brain, such as gamma-aminobutyric acid (GABA), which helps regulate stress and promotes a calming effect. Unlike some sleep aids, valerian doesn’t alter your circadian rhythm, the internal clock that dictates when you feel alert or sleepy, making it a gentle yet effective option for managing insomnia.

A popular way to consume valerian is as an herbal tea made from dried roots. To make valerian tea, steep one or two teaspoons of dried valerian root in hot water for 10 to 15 minutes. You can blend it with other calming herbs like chamomile or peppermint for a more enjoyable flavor. Many people also take valerian as a supplement, which is available in capsules.

Start with a low dose, particularly if you’re new to valerian. It can occasionally cause mild side effects like headaches or dizziness in sensitive people. Additionally, speak with a healthcare provider if you’re pregnant, breastfeeding, or taking medications, as valerian may interact with certain drugs.

Coconut water

Coconut water might not immediately come to mind as a bedtime beverage, especially since it's often associated with energy drinks. However, thanks to its unique blend of nutrients, it may actually support better sleep.

Coconut water is packed with magnesium and potassium, which help to relax muscles and calm the nervous system. Magnesium is nature's relaxant, key in reducing tension and encouraging restful sleep. Potassium complements this by supporting healthy muscle function and preventing cramps that can disturb sleep during the night.

Coconut water is also rich in B vitamins, particularly B6, which has been linked to lowering stress levels. By helping regulate the production of serotonin and dopamine, these vitamins can promote relaxation and well-being, making it easier for your mind and body to prepare for rest.

Additionally, coconut water serves as a natural source of hydration. Staying hydrated is necessary for the body's nighttime recovery process, as dehydration can disrupt sleep and lead to restless, uncomfortable nights. For those who prefer a light drink before bed, coconut water's mild sweetness and low-calorie nature make it an appealing choice.

Consider sipping on a small glass of coconut water about an hour before bed to reap its soothing benefits.

Passionflower tea

Passionflower, a beautiful flowering vine, is a well-known herbal remedy often used to ease insomnia, anxiety, hot flashes and pain. What makes passionflower special is its ability to boost gamma-aminobutyric acid (GABA) levels in the brain. GABA is an amino acid that works as a natural relaxer, helping to calm the nervous system. By increasing GABA, passionflower can promote relaxation, improve mood, support better sleep and reduce feelings of stress or discomfort.

When it comes to sleep, passionflower has shown promise. It may help people fall asleep more easily and enjoy a deeper, more restful sleep. GABA reduces brain activity, which can be helpful if your mind tends to race at night. To prepare it, steep dried passionflower in hot water for about 10 minutes, then sip slowly in the evening. The mild, earthy flavor is soothing on its own, but you can enhance it with a touch of honey or a slice of lemon.

While these remedies can be helpful tools for sleep, they are not magic fixes. Pairing these drinks with healthy sleep habits is the key to success. Start by creating a calming bedtime routine. Include turning off electronics at least an hour before bed, dimming the lights, and engaging in relaxing activities like reading or meditating. Also, keep your bedroom cool, dark, and quiet, as this environment supports better sleep.

Making small changes to your daily routine can have a big impact. While no single drink is guaranteed to send you off to dreamland right away, these natural remedies can be a great step toward better ZZZs.