The 7 Best Bedtime Drinks for Deep Sleep and Relaxation

Millions of people find themselves tossing and turning, unable to drift into restful slumber. Fortunately, a simple yet powerful solution might be hiding in your kitchen.

Bedtime drinks, packed with natural sleep-inducing compounds, can help calm your nervous system, regulate hormones, and prepare your body for deep, restorative sleep.

From time-tested herbal remedies to modern superfood-infused concoctions, these beverages work wonders to relax your mind and body.

Whether you need something to reduce stress, balance melatonin levels, or nourish your body with sleep-enhancing nutrients, this list has you covered. 

#1. Warm Milk – A Classic Sleep Booster

Drinking warm milk before bed is an age-old remedy for a good reason. It contains tryptophan, an amino acid that aids in melatonin production, promoting sleepiness.

According to a study published in the American Journal of Clinical Nutrition, consuming tryptophan-rich foods or beverages can help regulate sleep patterns.

Additionally, the comforting warmth of milk can soothe the nervous system and reduce stress hormones, making it easier to unwind.

Ingredients:

• 1 cup of milk (dairy or plant-based alternatives like almond milk or oat milk)

• 1 teaspoon of honey (optional)

• A pinch of cinnamon (optional)

How to Make:

Gently warm a cup of milk over low heat, ensuring it doesn’t reach a boil. Stir in a teaspoon of honey or a pinch of cinnamon if desired, allowing the ingredients to blend smoothly.

Sip slowly about 30 minutes before bedtime for a comforting and sleep-enhancing effect.

#2. Chamomile Tea – Nature’s Tranquilizer

Chamomile tea is one of the most widely recognized herbal teas for promoting relaxation and sleep. It contains apigenin, an antioxidant that binds to specific receptors in your brain, reducing anxiety and promoting sleepiness.

Research from Molecular Medicine Reports suggests that chamomile tea can improve sleep quality, particularly in individuals struggling with insomnia.

Ingredients:

• 1 tablespoon of dried chamomile flowers or a chamomile tea bag

• 1 cup of hot water

• 1 teaspoon of honey or a few drops of lemon juice (optional)

How to Make:

Steep the dried chamomile flowers or a tea bag in hot water for about 5–7 minutes to extract its natural calming properties.

Strain the tea and enhance the flavor with honey or a few drops of lemon juice if desired. Drink about 45 minutes before bedtime to experience its full relaxing effects.

#3. Tart Cherry Juice – A Natural Melatonin Source

Tart cherry juice is an excellent choice for those who struggle with irregular sleep patterns. It is one of the few natural sources of melatonin, the hormone responsible for regulating sleep-wake cycles.

A study in the European Journal of Nutrition found that participants who drank tart cherry juice experienced longer and better-quality sleep.

Ingredients:

• ½ cup of 100% tart cherry juice (no added sugar)

• ½ cup of warm water or herbal tea (optional)

How to Make:

Pour tart cherry juice into a cup and, if preferred, mix it with warm water or herbal tea for a soothing effect. Consume 30–60 minutes before bedtime to support a healthy sleep cycle.

#4. Golden Milk – Anti-Inflammatory Sleep Tonic

Golden milk, made with turmeric and warm milk, is a powerful bedtime drink known for its anti-inflammatory and relaxation benefits.

Turmeric contains curcumin, which helps reduce inflammation, relieve stress, and support overall well-being. Pairing it with black pepper enhances absorption, making it more effective.

Ingredients:

• 1 cup of milk (dairy or plant-based)

• 1 teaspoon of turmeric powder

• A pinch of black pepper

• 1 teaspoon of honey

How to Make:

Heat milk over low heat, then stir in turmeric powder and black pepper, whisking until fully combined. Add a teaspoon of honey for a touch of sweetness. Drink 30 minutes before sleep to promote deep relaxation.

#5. Valerian Root Tea – The Herbal Sedative

Valerian root has been used for centuries as a natural sedative. According to research published in Sleep Medicine Reviews, valerian root helps reduce the time it takes to fall asleep and improves sleep quality.

Ingredients:

• 1 teaspoon of dried valerian root

• 1 cup of hot water

• 1 teaspoon of honey or a dash of cinnamon (optional)

How to Make:

Steep the dried valerian root in hot water for 10–15 minutes, allowing its sleep-enhancing properties to infuse. Strain the tea, add honey or cinnamon if desired, and drink 30–45 minutes before bedtime.

#6. Banana Smoothie – Magnesium-Rich Relaxation

Bananas are rich in magnesium and potassium, minerals that relax muscles and promote better sleep. Adding a bit of almond butter boosts the tryptophan content, making this smoothie a powerful sleep aid.

Ingredients:

• 1 ripe banana

• 1 cup of milk (or almond milk)

• 1 tablespoon of almond butter

• A dash of cinnamon

How to Make:

Blend the banana with milk and almond butter until smooth. Sprinkle with cinnamon for extra flavor and nutrients. Drink an hour before bed for optimal results.

7. Lavender Tea – Aromatic Stress Relief

Lavender isn’t just for aromatherapy—it also works wonders in tea form. Studies in Frontiers in Behavioral Neuroscience show that lavender helps reduce anxiety and promotes deeper sleep cycles.

Ingredients:

• 1 teaspoon of dried lavender flowers

• 1 cup of hot water

• 1 teaspoon of honey (optional)

How to Make:

Steep lavender flowers in hot water for 5–10 minutes, strain, and sweeten with honey if desired. Enjoy before bed for calming effects.

How to Incorporate These Drinks into Your Nightly Routine

For the best results, consistency is key. Try to drink your chosen bedtime beverage at the same time each night to help regulate your body’s internal clock.

If you’re sensitive to caffeine, avoid green tea or cocoa-based drinks close to bedtime.

Additionally, pair your nighttime drink with relaxing activities like reading, meditation, or gentle stretching to maximize the sleep-enhancing effects.

Cautions and Precautions

While these drinks are generally safe, some individuals should take precautions. If you have lactose intolerance, opt for plant-based milk alternatives.

People taking medications or those with medical conditions should consult a healthcare provider before trying valerian root or tart cherry juice, as they may interact with medications.

Overconsumption of natural sleep aids like valerian root can lead to drowsiness the next day, so moderate intake is recommended.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice.

If you have chronic sleep issues or underlying health conditions, consult a healthcare provider before incorporating new sleep remedies into your routine.