Best Bedtime Drinks for Better Sleep: 4 Beverages to Try and 4 Foods to Avoid

 

Best Bedtime Drinks for Better Sleep: 4 Beverages to Try and 4 Foods to Avoid

Struggling with insomnia or restless nights? Sleep quality is closely linked to what you eat and drink in the evening. Nutritionists and sleep experts suggest that certain bedtime beverages can help you relax, while some foods may actually make insomnia worse. Let’s explore 4 recommended sleep-friendly drinks and 4 foods to avoid before bed.

4 Best Bedtime Drinks for Sleep

1. Herbal Tea

Warm herbal teas can calm the nervous system and signal your body to wind down. Nutritionist Robin Foroutan recommends Holy Basil Tea (also known as Tulsi), which helps reduce cortisol levels and ease nighttime anxiety. Other great options include valerian root, passionflower, and chamomile tea, all of which contain natural compounds that promote relaxation and sleep.

2. Turmeric Latte (Golden Milk)

Despite its name, a turmeric latte contains no coffee and won’t disrupt sleep. Simply mix 1 teaspoon of turmeric powder with 250 ml of plant-based milk (almond, cashew, or oat milk), heat, and optionally add cinnamon or honey. Turmeric offers anti-inflammatory and antioxidant benefits, making it helpful for overall health and sleep quality. Experts note that long-term use—about 6–8 weeks—works best for noticeable results.

3. Tart Cherry Juice

A study in the American Journal of Therapeutics found that adults over 50 who drank 473 ml of tart cherry juice daily for two weeks slept an average of 84 minutes longer. The secret lies in cherries’ ability to boost tryptophan activity, increasing serotonin and melatonin production, both critical for stable sleep. If the juice is too sour, dilute it with water.

4. Ashwagandha Tea

Ashwagandha, a traditional adaptogenic herb, is proven to reduce stress and improve sleep. Psychologist Alex Dimitriu suggests mixing ashwagandha powder into caffeine-free tea or golden milk. Some prefer capsules (about 300 mg), taken at least 30 minutes before bed for best absorption. Research shows it lowers cortisol levels, easing anxiety and enhancing sleep quality.

What About Warm Milk?

Milk contains tryptophan, often linked to better sleep, but its actual amount is too low to make a significant impact on melatonin. Still, studies show that a small cup (about 250 ml) of warm milk before bed can relax the nervous system—likely due to its soothing warmth and psychological comfort.

Can You Drink Water Before Bed?

Water is calorie-free and essential for hydration, but drinking too much right before bedtime may cause frequent urination and disturb sleep. Experts suggest limiting intake to 200–250 ml about an hour before sleep.

4 Foods to Avoid Before Bed

• Alcohol: Though it may feel relaxing at first, alcohol disrupts serotonin and neurotransmitter balance, leading to dehydration, anxiety, and poor-quality sleep.
• Caffeine: Found in coffee, tea, chocolate, and energy drinks, caffeine stimulates the nervous system and reduces serotonin, making you anxious and restless.
• Added Sugars: Extra sugar spikes blood sugar levels, strains insulin response, and causes mood swings, often leaving you tired but unable to rest well.
• Refined Carbohydrates: Cakes, pastries, and white bread may trigger anxiety and depressive symptoms, according to studies, and worsen sleep disturbances.

Conclusion

Better sleep isn’t just about bedtime routines—it starts with mindful evening nutrition. Choose calming drinks like herbal tea, golden milk, tart cherry juice, or ashwagandha tea, and avoid alcohol, caffeine, added sugars, and refined carbs. With the right habits, you can enjoy restful nights and refreshed mornings.