What should you drink before bed for better sleep?

Did you know that certain drinks can naturally improve the quality of your sleep? Choosing the right beverage before bed not only helps relax your body but also makes it easier for you to fall into a deep, restorative sleep. So, “what should you drink before bed for better sleep?” Let’s explore the best drinks, those you should avoid, and how to use them effectively for a good night’s sleep and long-term health.

1. Why should you drink certain beverages before bed?

Sleep plays a vital role in maintaining both mental and physical health, yet many people struggle to get restful sleep. Certain beverages contain natural compounds like melatonin, tryptophan, and magnesium, which can help relax the body and improve sleep quality.

According to experts, selecting the right drink before bed can help reduce stress, support deep sleep, and enhance overall quality of life.

2. Best drinks to have before bed for better sleep

2.1. Chamomile tea for better sleep

• Chamomile tea contains apigenin, an antioxidant that binds to receptors in the brain to promote drowsiness and reduce symptoms of insomnia. A 2017 study found that drinking chamomile tea twice a day for four weeks significantly improved sleep quality.

2.2. Warm milk

• Milk contains tryptophan, an amino acid that stimulates the production of serotonin and melatonin, two essential substances for regulating the sleep cycle. A warm glass of milk before bed not only helps you relax but also enhances deep sleep, particularly for older adults.

2.3. Cherry juice

• Cherry juice is rich in natural melatonin. A study revealed that drinking cherry juice before bed increased sleep duration by an average of 85 minutes per night.

2.4. Peppermint tea

• Peppermint tea is caffeine-free and helps soothe the digestive system while relaxing the body, making it an effective aid for sleep.

2.5. Warm water with honey

• Honey stimulates the production of serotonin, which relaxes the nervous system and converts to melatonin, supporting deeper sleep. This drink is suitable for people of all ages.

3. Drinks to avoid before bed

1. Caffeine: Found in coffee, green tea, or energy drinks, caffeine stimulates the nervous system and makes it harder to sleep if consumed close to bedtime.
2. Alcohol: While it may initially induce drowsiness, alcohol disrupts deep sleep cycles and causes mid-night awakenings.
3. Sugary drinks: High-sugar beverages can increase blood sugar levels, causing discomfort and negatively affecting sleep quality.

4. Tips for choosing bedtime beverages

1. Avoid excessive liquid intake: To minimize waking up for nighttime bathroom trips.
2. Opt for natural drinks: Prioritize beverages free from artificial additives or colors.
3. Timing matters: Consume your drink 30–60 minutes before bedtime to allow your body to absorb and relax effectively.

The best drinks, such as chamomile tea, warm milk, or cherry juice, are excellent choices to support better sleep. Combining these beverages with a healthy lifestyle can significantly improve your sleep quality. Experiment to find the drink that works best for your body and enjoy restful, rejuvenating nights.

Read more:

• Why do you suffer from nighttime insomnia?