Getting a good night’s sleep is extremely important, especially as you age. Sleep helps our bodies fuel and reset themselves, and allows our brains to regenerate before the next day. Certain foods and drinks we consume before bed, however, can affect just how well you sleep and how much of a break your brain gets.
Many of us love a nice beverage before bed, many of us want to choose something other than water, because, well, if you’ve been drinking it all day, it gets boring pretty quickly. However, there are a lot more drinks like sodas, certain juices, and more that can wreck your sleep more than help it, resulting in harm to your brain health and other bodily functions. To clear things up, we spoke with Dr. Jay Luthar, MD, who specializes in mind-body medicine, about four of the “best” beverages that ensure “good sleep hygiene” and “gently support” the body’s natural sleep systems. Read more about them below.
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1. Chamomile Tea
There's a reason why this particular brand of tea is so popular and often associated with bedtime and stress relief.
"Chamomile has long been used as a bedtime remedy," explains 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."
If you love a warm and cozy drink before bed, swap any caffeinated teas like black or herbal tea with a cup of chamomile tea or a brand that contains chamomile flowers, and get ready for a fantastic sleep that benefits your brain.
2. Warm Milk
When you were a kid, did your mom or dad ever heat a mug of dairy milk when you couldn't fall asleep? It's not an old wives' tale that it helps you fall asleep - Dr. Luthar stands by it as an evening beverage.
"A classic bedtime drink, warm milk contains tryptophan, a precursor to serotonin and melatonin," he says. "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."
If dairy milk doesn't upset your stomach, heating it up can end up being an effective way to calm down and get extra sleepy before bed. Better yet, you could heat up some milk and then add it to a mug of chamomile tea for maximum sleepytime benefits.
3. Tart Cherry Juice
While some fruit juices aren't the best to drink in the evening, right before bed, because they can cause your blood sugar to spike, tart cherry juice has very impressive benefits for helping you fall asleep.
"One of the most evidence-backed options, tart cherry juice naturally contains melatonin and anti-inflammatory compounds," explains Dr. Luthar. "Clinical trials show it can increase total sleep time and improve efficiency. About 8 ounces twice daily has been tested in studies. Caveat: Avoid daily juices due to high sugar content, or check glycemic response with a continuous glucose monitor."
If you want to enjoy tart cherry juice as part of your evening routine, look into the 'sleepy girl mocktail' recipes that went viral over the last two years!
4. Magnesium-Infused Beverages
Magnesium is a supplement rising in popularity as people have found it to be super beneficial in helping to relax muscles and aid people in falling asleep. Therefore, if you see a magnesium powder you can mix into water or low-sugar, caffeine-free magnesium beverages, you should check them out.
"Magnesium plays a vital role in sleep regulation, supporting muscle relaxation and GABA signaling," explains Dr. Luthar. "Many people over 40 are mildly deficient, making supplementation more relevant. Magnesium powders mixed into warm water are increasingly popular, often combining magnesium glycinate with calming herbs. 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."
