1. Warm Milk
There are a lot of adults who haven't had a mug of warm milk in a long time, as it's often a drink associated with childhood. However, there's a reason why kids are often given a mug of warm milk before bed -scientifically, it can help them fall asleep! Therefore, it's worth giving it another shot if you haven't had it since you were small.
"A classic bedtime drink, warm milk contains tryptophan, a precursor to serotonin and melatonin," says Dr. Jay Luthar, MD. "Though effects are modest, milk can contribute to sleep onset, especially when combined with other calming evening routines, so long as dairy suits one's physiology."
2. Chamomile Tea
There are a lot of caffeine-free herbal teas that can be great for helping you fall asleep, as there's something about a warm beverage that can help you feel good and cozy. Still, when it comes to decompressing and setting yourself up for quality sleep, many health experts can agree that chamomile tea is 'king' in that department.
"Chamomile has long been used as a bedtime remedy," notes Dr. Luthar. "Studies suggest it may improve perceived sleep quality and reduce nighttime awakenings, likely by acting on GABA, the brain's primary calming neurotransmitter. The effects are subtle, but for many, the ritual of a warm cup of chamomile signals to the body that it's time to rest."
3. Magnesium-Infused Beverages
Magnesium is one of the most popular supplements associated with sleep, especially because it's known for helping muscles relax and heal. It's not just for people who fall asleep because of muscle cramps or spasms, but it's also a nice treatment for those who struggle to fall asleep in general.
"Magnesium powders mixed into warm water are increasingly popular, often combining magnesium glycinate with calming herbs," explains Dr. Luthar. "Some plant-based milks, like oat or almond milk, are fortified with magnesium, offering a gentle, food-based option. Clinical research suggests magnesium supplementation can improve sleep quality and reduce insomnia symptoms in older adults."
The One Drink You Should Avoid Before Bed
Many health experts would tell you that you should avoid any caffeinated beverages before bed, and that is absolutely true. Even if it's a drink that seems more 'chill,' like green or black tea, consuming caffeine before you try to fall asleep will often force your body to stay awake.
However, a slightly less obvious answer to the type of drink you should dodge right before falling asleep is alcohol. Alcoholic beverages are often consumed in the evening, and while they seem like something that can 'knock you out' and make you feel sleepy, alcohol has strong effects on proper sleep, particularly REM sleep.
Therapist and sleep specialist Jessica Fink, LCSW-S, notes that "alcohol is hell on sleep."
"People will say it helps them fall asleep, but really, it makes them crash," she continues. "A healthy sleep pattern is a slow, gradual, gentle process that takes 10 to 30 minutes. Alcohol also results in more fragmented sleep and less REM sleep."