Having trouble sleeping? Sipping one of these tasty drinks before bedtime might be the key to quality rest. (Spoiler: Warm milk isn't one!)
7 Drinks to Help You Sleep Better, According to Expert Nutritionists
Published on Jun. 05, 2025
The sleep-nutrition connection
“Nutrition can play a powerful role in how well you sleep,” says Patricia Bannan, MS, RDN, a registered dietitian and author of From Burnout to Balance. In one 2023 study published in Sleep Health, adherence to healthy plant-based diets “was positively associated with optimal sleep quality.”
But what you drink matters, too. “Beverages can support sleep by providing key compounds like melatonin, magnesium, or tryptophan that help regulate the sleep-wake cycle,” explains Debbie Petitpain, MBA, RDN, spokesperson for the Academy of Nutrition and Dietetics.
Though warm milk has long been a popular bedtime suggestion, Bannan says that its impact on sleep is modest. Existing observational and experimental data only tentatively support a positive relation between dairy consumption and sleep quality, according to a 2023 review in Advances in Nutrition.
Also, it’s advised to cut caffeinated drinks, such as coffee or certain sodas, after midday—and skip the alcohol if you’re planning to hit the hay within a two-hour span.
Top expert-recommended bedtime beverages
If you’d like to enjoy a better night’s sleep, try sipping on these drinks—but aim to have them around an hour before bed (and not any closer). That way, you hopefully won’t wake up in the middle of the night to use the bathroom.
1. Tart cherry juice
Tart cherries naturally contain melatonin, a hormone that helps regulate your sleep-wake cycle. Bannan says that past studies have shown that tart cherry juice may improve sleep quality and help you sleep more hours each night.
How to drink it: Sip about 5 ounces of unsweetened 100% tart cherry juice one to two hours before bed, advises Bannan. Or have a “sleepy girl mocktail“: 1/2 cup of 100% tart cherry juice with 1 tablespoon of magnesium powder and a splash of fizzy water or prebiotic soda.
2. Plant-based golden milk
Perhaps a fancier substitute for classic warm milk, golden milk is also a warm drink. “Made with plant-based milk and turmeric, it may help promote relaxation,” says Bannan.
Turmeric has anti-inflammatory properties, which can help to support better rest. “When combined with magnesium, the drink becomes more sleep-supportive,” Bannan adds.
How to drink it: Add 1/2 teaspoon of turmeric powder and pinch of black pepper to one cup of warm plant-based milk. With healthcare provider guidance, “add 200 milligrams of magnesium glycinate, if appropriate,” recommends Bannan. Sip it about an hour before bed.
3. Banana smoothie with added magnesium
Magnesium can offer muscle relaxation support, and Petitpain says it can “help you ease into deeper, more restorative sleep.” She suggests mixing it into a banana smoothie. Why bananas? Well, bananas are a natural source of magnesium.
How to drink it: Petitpain recommends blending one cup of unsweetened almond milk with a halved banana and pinch of cinnamon “to provide about 10% of the [Recommended Dietary Allowance] for magnesium, plus tryptophan, potassium, and vitamin B6.” Enjoy a glass one to two hours before bed.
4. Chamomile tea
Given that the letters c-a-l-m are found in the word, it seems appropriate that calm might be what you feel after drinking chamomile tea.
“Chamomile contains apigenin, a plant compound that binds to certain receptors in the brain that may help reduce anxiety and promote relaxation,” says Bannan. A systemic review and meta-analysis of clinical trials published in Complementary Therapies in Medicine in 2024 found that chamomile may provide modest improvements in sleep quality.
How to drink it: Steep a chamomile tea bag in one cup of hot water for five minutes. Drink one hour before bedtime.
Important: Consult your primary care provider (PCP) or registered dietitian before regular use of herbal teas.
5. Holy basil tea
Holy basil may lower cortisol levels, the primary stress hormone, Petitpain says. She notes, “Drinking something warm may trigger your parasympathetic nervous system, reducing heart rate and preparing the body for rest.” The parasympathetic nervous system is also known as the “rest and digest” system.
How to drink it: Steep a holy basil tea bag in one cup of hot water for ten minutes. Sip one hour before bedtime.
6. Valerian root tea
Valerian root tea reportedly shows promise when consumed close to bedtime. “One review found valerian root to aid in sleep disorders for those who may have challenges with sleep quality,” says Chris Mohr, PhD, RD, a sports nutritionist and consultant.
How to drink it: Steep a valerian root tea bag in one cup of hot water for four to five minutes. Drink one hour before bedtime.
7. Water
Plain ol’ water can help prevent dry mouth, muscle cramps, and headaches, all of which could disrupt sleep or make it harder to fall back asleep, says Petitpain.
How to drink it: Drink up to one cup an hour before bed. You can sip it warm or cool, with or without lemon.
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