10 Drinks To Help You Sleep At Night: According To Science

While it is commonly known that drinking alcohol and caffeine is likely to prevent you from having a good night’s sleep, there are certain drinks that can help you sleep at night.

As a kid, you may have been sent to bed with a cup of warm milk and your parents knew what they were doing.

10 Drinks To Help You Sleep At Night: According To Science

There are several other beverages that can be sought if you struggle to sleep and a range for you to pick your favorite one from.

In this article, we will look at ten drinks that should help you sleep at night due to what science has found.

Cherry Juice

10 Drinks To Help You Sleep At Night: According To Science

As with green tea, cherry juice also contains theanine which is popular for those who desire a good night’s sleep. The amino acid helps to induce sleep and the pleasing flavor of cherry juice dates back to the ancient Romans and Greeks.

A study found that drinking around 16 oz of cherry juice during the day could significantly decrease insomnia. If you want a twist then mix in some milk which may help reduce the tartness.

Pure Coconut Water

10 Drinks To Help You Sleep At Night: According To Science

This may be a surprise as coconut water tends to be included in lists for its energy-boosting properties. However, the drink also contains a range of ingredients that can improve your sleep quality.

This includes potassium and magnesium which are found to help relax your muscles which is ideal before bedtime. Coconut water also contains vitamin B which can reduce stress levels.

Banana Smoothie

10 Drinks To Help You Sleep At Night: According To Science

You may be used to a banana smoothie before or after the gym yet you may want to try one before bed.

The fruit has been found to promote healthy sleep patterns so you only need a small one to blend with some almond milk to create a tasty smoothie.

It should stave off any late-night cravings yet the inclusion of potassium and magnesium should relax the muscles too.

Chamomile Tea

10 Drinks To Help You Sleep At Night: According To Science

Chamomile tea contains apigenin, a therapeutic antioxidant that can reduce anxiety as well as initiate sleep. Studies have shown that the herb can act as a mild tranquilizer to induce sleep.

Apigenin has even been found to create sedative effects by binding to the benzodiazepine receptors found in the brain.

Green Tea (Decaffeinated)

10 Drinks To Help You Sleep At Night: According To Science

Popular amongst millennials and Gen Z, a cup of decaffeinated green tea has become a real favorite simply as a beverage.

It has to be the decaffeinated version to be taken before bed as a cup can typically contain about 22mg of caffeine which is less than coffee or tea but far from ideal before bed.

With only 2 mg of caffeine, a decaffeinated cup of green tea should help you fall asleep due to theanine which is a sleep-promoting compound that reduces stress-related hormones and the neuron excitement that can be found in your brain. 

Valerian Tea

10 Drinks To Help You Sleep At Night: According To Science

While it may sound like you may have to step into the world of Game of Thrones to find it, valerian root should not be that difficult to source. The medicinal herb should relieve insomnia and promote sleep, particularly amongst menopausal women.

A study discovered that around 30% of postmenopausal women who took a valerian capsule found that their sleep quality improved and it can also help deal with insomnia in a way that does not change the circadian rhythm. 

If you do opt for valerian tea then exert some caution with it. The herb has become popular when treating sleep disorders, particularly insomnia, and it may work too well.

This particular sleep solution can become quite addictive so you may find yourself drinking some during the day and requiring a nap. 

Peppermint Tea

10 Drinks To Help You Sleep At Night: According To Science

Another herbal tea that can help send you to sleep is peppermint tea. The herb has been used for traditional medicine and in a cup of tea it should contain anti-allergenic, antimicrobial, and antiviral properties.

A cup of peppermint tea can help settle an upset stomach and improve your sleep by easing that discomfort and any gastrointestinal distress.

Warm Milk

10 Drinks To Help You Sleep At Night: According To Science

Yes, it’s a classic but there is some reasoning behind warm milk being taken before bed for centuries. Not just for the soothing taste and the psychological associations that come with thoughts of childhood but for the ingredients too.

The amino acid, tryptophan, has been proven to improve sleep as it converts to melatonin in the body and is also contained in almond milk too.

Almond Milk

10 Drinks To Help You Sleep At Night: According To Science

You may want to nibble on some almonds before bed as they have been found to improve sleep quality. This is largely due to the violet oil which comes from the nut and has been used to treat insomnia as a traditional Iranian medicine.

For a drink, you can try a glass of almond milk for similar effects due to its high content of sleep-promoting minerals and hormones.

These include a healthy dose of magnesium, melatonin, and tryptophan that can improve sleep quality as well as initiate sleep. 

Lavender Tea

10 Drinks To Help You Sleep At Night: According To Science

If you have ever taken a bath with lavender-infused essential oils, you may be forgiven for drifting off. Those same sleep-inducing benefits can be gotten from lavender tea and the flavorful, floral herb has an inviting taste.

The herb’s use dates back to the times of Ancient Greece and Egypt with those civilizations realizing its health benefits. Studies have also shown that just the odor of lavender can improve sleep quality and treat insomnia. 

Final Thoughts

It may seem strange to opt for a drink before bed as you should be making sure that you do not need a late trip to the toilet.

This is where you may need to practice some trial and error, not only to find your favorite, most helpful drink but also to find the ideal time that is best to take it.

Some will be in the form of a cup of tea while others, such as a banana smoothie or cherry juice, may be larger. 

If you can take your time to find the right drink for you, try it an hour or so before you head to bed. That may work quite well yet if it does not and you see yourself heading to the toilet before you are ready for sleep, try it two hours before instead.

Several drinks have sleep-inducing ingredients yet each body is different so finding the right one may take some practice.

Frequently Asked Questions

Which Foods Help You Sleep?

To enhance your sleep quality, there are numerous foods that you can try before you head to bed. As a superb source of magnesium, almonds can reduce inflammation and reduce levels of cortisol which is a stress hormone known to interrupt sleep.

Turkey meat contains the amino acid, tryptophan, which increases melatonin production and even the protein the meat contains can induce tiredness.

For serotonin, try a kiwi about an hour before bed as the brain chemical can help promote sleep and even regulate it.

What Causes A Lack Of Sleep?

There are several common causes of insomnia. These can include poor sleeping habits, excessive consumption of alcohol and caffeine, an irregular sleep schedule, and specific sleep disorders.

Physical illness and back pain can also contribute to a lack of sleep (see also ‘Can Lack Of Sleep Cause Dizziness?‘), as can mental health disorders such as depression and anxiety. 

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Easy Sleep Guide

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