Tea before bed to improve sleep quality

8 Best Drinks Before Bed To Help You Sleep - A Doctor's Guide

Reviewed By Medical Expert:

A great drink is a great way to end the day. But what if your drink could help you sleep better?

Too little or too much sleep increases the risk of depression, diabetes, and heart disease.

Not to mention that you’ll be grumpy and easily annoyed the next day.

Fortunately, there are various ways to induce sleep and get a good night’s rest.

In this article, we’ll cover 8 best drinks to consume before bed to improve the quality of your sleep and get a better shut-eye.

What drinks should you consume before bed?

Chamomile Tea

Chamomile tea contains a therapeutic antioxidant called Apigenin that reduces anxiety and eases you into sleep. 

For centuries. Chamomile tea has been a go-to remedy for those looking to reduce insomnia and fall asleep more easily.

Tea made from Chamomile has multiple health benefits, including reducing inflammation, improving skin health, relieving cold symptoms and other various health benefits.

It may not be safe for people with allergies to daisy, ragwort, chrysanthemum, or marigolds, so be careful if you have plant allergies!

Warm Milk

For ages, people have used warm milk to help them relax and drift into sleep, and for a good reason.

Milk contains tryptophan, which naturally increases serotonin, also known as “the happy hormone”.

A study of adults ages 60 to 81 found that drinking fermented milk over the period of 3 weeks reduced the amount of nighttime wakings and improved the overall quality of sleep.

Some say it’s a placebo effect, others believe it to be real.

There aren’t any rock-solid studies to fully support the claim.

Unless you’re lactose intolerant, there’s no harm in trying warm milk as a bedtime relaxation beverage.

Valerian Tea

Often referred to as “nature’s valium”, Valerian tea is a tea that people can make from dried roots and rhizomes of the valerian plant.

Valerian root tea has the ability to enhance GABA (gamma-aminobutyric acid) levels in the brain and plays a crucial role in regulating nerve impulses and calming anxiety.

It has a “woody” or “earthy” taste that becomes stronger the longer you leave the tea to brew.

The National Institutes of Health recommends that women who are pregnant or nursing avoid valerian completely.

Coconut Water

Coconut water is a cheap and easily available drink with tons of health and beauty benefits.

But, did you know it also helps you sleep better at night?

That’s right, coconut water is high in potassium and magnesium, which are crucial for reducing stress levels and relaxing your muscles.

You might have heard some gym trainers say to only take magnesium in evenings, well, this is the reason why!

Coconut water is also full of vitamin B and will keep you hydrated and relaxed.

Tart Cherry Juice

Tart cherries are rich in a sleep-inducing hormone called melatonin.

It also contains tryptophan and other antioxidants that improve sleep quality and overall health.

Drinking just one glass of sugar-free tart cherry juice an hour before bed could improve your sleep quality.

Beyond improved sleep, tart cherry juice will also improve muscle recovery, reduce pain, improve memory and brain health, and reduce blood pressure.

So, why not try it before going to bed?

The recommended, according to the National Institutes of Health, dosage is 16 ounces of tart cherry juice per day.

If you’re consuming no more than the recommended amount each day, the only potential risks of using tart cherry juice for sleep improvement is allergies.

Ashwagandha tea

Ashwagandha is a herb commonly used in traditional medicine, using the roots and the fruit for conditions like diabetes, pain, and fatigue.

Some studies on patients with insomnia found it has some sleep-inducing abilities and improves sleep quality.

Ashwagandha is generally safe for most people, but some individuals, specifically those with autoimmune disorders, pregnant or breastfeeding women, and people taking medicine for blood pressure, should be cautious.

In addition to sleep improvement, ashwagandha is effective at fighting stress and improving the function in the endocrine, nervous, and cardiopulmonary systems.

Peppermint tea

Peppermint tea is believed to have antiviral, antimicrobial, and anti-allergenic properties.

It’s also a muscle relaxant that will help you relax and ease yourself into sleep at night.

One study found that inhaling three drops of peppermint oil per day improved sleep quality in people with cancer.

It’s quite easy to make, simply boil 2 cups of water and add a handful of peppermint leaves. The stronger you like your tea, the more leaves you need to add. Leave it in hot water for 5 minutes and it’s ready to go.

Sly DREAM Sleep Recovery Drink 

If you want to take all of the above listed drinks in one formulation, then take a look at Sly DREAM, It has an Unmatched formula of Chamomile, Ashwaghanda & Valerian

Made by two doctors, Dr. Tom Czyz & Dr. Amy Czyz, this body recovery drink focuses on high-quality, restorative sleep.

  • 10 calories
  • 2g of sugar
  • 2mg of Melatonin
  • Reverse Osmosis Water

Formulated with ashwagandha, chamomile, valerian, magnesium, and biotin, it’s the perfect way to relax and signal to your body that it’s time to wind down.

Sly DREAM caffeine-free drink

What drinks to avoid before bed?


Alcohol disrupts sleep patterns, especially the important brain waves when we sleep.

If you’re already having trouble sleeping, alcohol is going to do no good for you.

Stopping alcohol intake at least four hours before bed improves your sleep quality and helps you achieve deep sleep faster.


This one is pretty self-explanatory.

Caffeine is what gives you ‘the kick’ of energy that some people need to get through the day.

Avoid any caffeinated coffee within eight hours of bedtime, due to it’s long-lasting effects.

Black or green tea

Both of these contain caffeine and are diuretics, which means they’ll keep you up and promote urination.

Even the slightest amounts of caffeine are detrimental to sleep patterns, so make sure to avoid them within four to six hours of bedtime.


The combination of sugar and caffeine found in most sodas will be your sleeps worst enemy.

Not to mention the bubbles from carbonation can also cause disturbances in your sleep.

Try to avoid any carbonated or caffeinated sodas for at least six, ideally nine hours before bedtime


It’s often hard to get 6-8 hours of high-quality sleep each night.

That’s why adding a soothing bedtime drink to your nightly routine can be a simple yet effective way to enhance the quality of your sleep.

From traditional options like warm milk and various teas to innovative solutions like Sly DREAM drink, there’s a ton of choices that can help you sleep better.

Experiment with different beverages and find out what works best for you, and stick to it

Sweet dreams!

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