5 Soothing Drinks for a Restful Sleep

5 Drinks That Can Help You Sleep Better

1. Tart Cherry Juice

Research shows that tart cherry juice is one of the most effective beverages for achieving a good night’s sleep—and it comes with a range of other health perks. “Cherries, particularly sour or Montmorency cherries, have been demonstrated to provide a variety of health benefits,” says the Sleep Foundation. “The juice of sour cherries, also known as tart cherry juice, can help fight inflammation, reduce muscle soreness, and boost your immune system. Research suggests tart cherry juice may also help people sleep,” their experts write.

• Contains roughly nine milligrams of tryptophan for every 100 grams of tart cherries
• Contains melatonin, a sleep hormone which helps the body transition to sleep

2. Ashwagandha Tea

Ashwagandha can improve your sleep and increase your mental alertness when you wake up,” says Lindsay Delk, RD, RDN, the food and mood dietitian. “It can also improve your resistance to stress and decrease your anxiety, which can help you fall asleep,” she says, citing a 2012 study published in the Indian Journal of Psychological Medicine.

• May help lower blood sugar
• May increase muscle and strength
• May sharpen your focus

3. Chamomile Tea

Drinking a hot mug of chamomile tea is another relaxing way to get a better night’s sleep. As a 2010 study published in the journal Molecular Medicine Reports points out, “chamomile preparations such as tea and essential oil aromatherapy have been used to treat insomnia and to induce sedation (calming effects). Chamomile is widely regarded as a mild tranquillizer and sleep-inducer.” The researchers explain that the sedative effects of chamomile tea occur because it contains the flavonoid apigenin, which binds to benzodiazepine receptors in the brain and causes a feeling of calm.

• May improve hay fever, inflammation, muscle spasms, menstrual disorders, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids

4. Warm Milk

Drinking a warm glass of milk at night has a longstanding reputation for bettering your sleep. However, as The New York Times emphasized in a 2007 article, this has little to do with its nutritional content. In fact, the author notes that consuming protein-rich foods like milk hinders tryptophan from entering the brain.

That’s why milk’s effectiveness as a sleep aid may come down to one simple question: Whether or not you used to drink warm milk before bed in your childhood. If the answer is yes, you may still benefit from pouring a warm cup of milk in the evening hours. “Surveys have found that many people swear by milk as a sleep aid, and that may have something to do with psychology,” Anahad O’Connor wrote for the Times. “Scientists say the routine of drinking a glass of milk before bed can be as soothing as a favorite old blanket.”

5. Valerian Root Tea

Research suggests that valerian root tea is also an effective sleep aid. “Results from multiple studies indicate that valerian—a tall, flowering grassland plant—may reduce the amount of time it takes to fall asleep and help you sleep better,” explains the Mayo Clinic, describing the beverage as “fairly safe.”

However, their experts note that “not all studies have shown valerian to be effective, and there may be some dangers.” In particular, side effects may include headache, dizziness, gastrointestinal problems, or excessive sleepiness. It is also best to avoid drinking valerian root tea or taking valerian root if you have liver disease, or if you are pregnant or breastfeeding, the health authority writes.

Instead of reaching for an alcoholic beverage, which may ultimately hinder your rest, try one of these calming drinks to help you drift off to dreamland and stay there.

Disclaimer: Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly.