5 Drinks That Can Help You Sleep Better

Struggling to fall asleep or waking up exhausted? The secret to a restorative night’s rest might be sitting right in your refrigerator. From sleep-promoting warm milk and magnesium-packed banana tea to the hidden nighttime disruptors like late-afternoon coffee and sugary sodas, what you drink in the hours before bedtime directly impacts your sleep architecture. Discover the science-backed best drinks to sip before bed—and the worst beverages to avoid—to help you wake up feeling truly refreshed.

What you drink, especially in the hours before bedtime, can make a big difference in how well you sleep. Some beverages, like coffee and alcohol, are well-known sleep stealers. Even water can keep you up if you drink too much of it too close to bedtime. On the flip side, some drinks can help you fall (and stay) asleep. These are the best things to drink before bed—and the ones to avoid—for a better night’s sleep.

What to drink before bed

Watch this video for the best foods and drinks to eat before bed:

Beverage	Category	Key Benefit / Risk	Best Time / Advice
Milk	✔ Best Drink	Contains tryptophan (converts to melatonin) for sleep induction	Up to 90 min before bed
Banana Tea	✔ Best Drink	Rich in magnesium (peel contains 3x more magnesium)	Boil 3 mins; drink before bed
Chamomile Tea	✔ Best Drink	Triggers brain receptors responsible for sleep onset	Up to 90 min before bed
Tart Cherry Juice	✔ Best Drink	Boosts natural melatonin levels to improve duration & quality	1/2 cup, up to 90 min before bed
Water	~ Hydration	Prevents cramps & snoring; avoids sleep-disrupting dehydration	Front-load early; stop near bedtime
Coffee	✖ Avoid	Caffeine reduces total sleep time and prevents deep sleep	Cut off by 3:00 PM
Caffeinated Tea	✖ Avoid	Can be more stimulating than coffee; disrupts wind-down	Switch to decaf/herbal in PM
Alcohol	✖ Avoid	Reduces deep REM sleep; causes middle-of-the-night waking	Avoid close to bedtime
Sugary Soda	✖ Avoid	High sugar & caffeine trigger energy spikes and light sleep	Avoid in late afternoon/evening

Milk

This tried-and-true nighttime beverage really does help promote a good night’s sleep. “The amino acid tryptophan found in milk can be metabolized to melatonin, which explains its sleep-inducing properties,” says Mascha Davis, RDN, a spokesperson for the Academy of Nutrition and Dietetics.

Davis says temperature doesn’t matter much, though warm milk just feels more comforting. For a flavor boost, sprinkle nutmeg or cinnamon on top. (An added bonus: A pinch of nutmeg can have a calming effect .)

Banana tea

According to Michael Breus, PhD, fellow of The American Academy of Sleep Medicine and clinical psychologist in Los Angeles, most people are magnesium deficient, which can lead to a restless night’s sleep. Breus (a.k.a. The Sleep Doctor) provides the perfect antidote: a cup of magnesium-rich banana tea.

“Because the peel of the banana contains almost three times the amount of magnesium as the fruit itself, this easy-to-make tea is like nature’s sleeping pill,” says Breus. He provides this quick recipe to brew your own cup:

1. Wash an unpeeled, organic banana, cutting off the tip and stem.
2. Cut the washed, unpeeled banana in half.
3. Drop the pieces into three cups of boiling water. Allow it to boil for three minutes (or until it turns a brownish color).
4. Discard actual banana pieces and pour the “banana water” into a cup. Let it cool a bit, then sip and enjoy!

Chamomile tea

Sipping on a cup of tea might already be part of your go-to bedtime routine. As long as it’s noncaffeinated herbal tea, it can help you fall asleep.

“Chamomile tea is a great option,” says Davis, “because it also triggers receptors in the brain that are responsible for sleep.” If you’re using loose tea leaves, you can create your own sleep-inducing blend by mixing in herbs such as lavender and valerian.

Tart cherry juice

Loaded with an amino acid that helps produce melatonin, tart cherry juice can enhance sleep quality. According to research published in the European Journal of Nutrition, consuming tart cherry juice boosted melatonin levels, beneficial in improving both sleep duration and quality. And you only need to drink a half cup or so to reap its benefits.

Too tart to taste? Sweeten it with a spoonful of raw honey or a few drops of vanilla extract. If you can’t find cherry juice in your local market, “make a small smoothie in the evening with some frozen cherries and half a banana, which will also help you sleep,” Davis says.

Water

You know you should drink plenty of water every day to help your body function properly. But did you know that staying hydrated also plays an important role in how well you sleep? “Some people have a terrible quality of sleep simply because they’re dehydrated,” Davis notes.

When you’re dehydrated, it can disrupt sleep by increasing your risk for leg cramps, snoring, and, according to a 2015 study in the journal Hypertension, even high blood pressure. So don’t stint on the H20! Just try to drink most of it earlier in the day to avoid those sleep-disturbing, middle-of-the-night bathroom trips.

No matter what sleep-promoting drink you choose, Davis says to “drink no later than 90 minutes before bed, except for water” to reap the benefits. That being said, if you’re someone who tends to wake up in the middle of the night to pee, front-load your water intake to avoid sleep-wrecking bathroom trips.

Bonus tip

Breus suggests adding a teaspoon of raw honey to your drinks, as it can help keep your blood sugar stable longer. (Blood sugar swings are one of the most common causes of waking up in the middle of the night—that’s why you want to avoid overly sugary treats right before bedtime.)

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How it works

What you drink before bed influences your body’s circadian rhythm, neurotransmitters, and biological processes in two distinct ways: sleep promotion or sleep disruption.

• Sleep-promoting beverages work by delivering essential nutrients and compounds directly into your bloodstream. Tryptophan (found in milk and tart cherries) serves as a biological precursor that converts into serotonin and melatonin, the hormones responsible for signaling to your brain that it is time to sleep. Magnesium-rich drinks like banana tea act as natural muscle relaxants and help quiet the nervous system by regulating neurotransmitters. Additionally, herbal compounds in drinks like chamomile tea bind to specific GABA receptors in the brain, inducing a mild sedative effect that reduces anxiety and prepares the body for rest.
• Sleep-disrupting beverages actively interfere with your natural sleep architecture. Caffeine blocks adenosine receptors in the brain, preventing the natural buildup of fatigue signals and delaying sleep onset for hours. Alcohol may make you feel drowsy initially, but as your liver metabolizes it overnight, it drastically reduces rapid eye movement (REM) and deep restorative sleep, causing frequent micro-awakenings. High-sugar drinks cause rapid blood sugar spikes followed by nighttime crashes, which trigger the stress hormone cortisol and wake you up in the middle of the night.

Pros and cons

Pros

• Improved sleep quality and duration: Choosing the right beverages boosts natural melatonin and magnesium levels, helping you fall asleep faster and stay asleep longer.
• Simple and accessible routine: Adding a cup of herbal tea or warm milk is an inexpensive, drug-free habit that fits easily into any evening wind-down routine.
• Better daytime hydration: Strategic hydration keeps your body functioning optimally through the night without causing nocturnal muscle cramps or dry mouth.
• Reduced anxiety and stress: Warm, calming drinks combined with herbs like lavender or chamomile trigger physical relaxation signals that calm an overactive mind.

Cons

• Middle of the night bathroom trips: Drinking any liquid too close to bedtime can cause nocturia, forcing you to wake up to use the bathroom and interrupting your sleep cycle.
• Added calories and sugar: Certain fruit juices, sweetened plant milks, or recipes with honey can add unexpected daily calories or lead to tooth decay if consumed after brushing your teeth.
• Variable individual response: Natural remedies do not work identically for everyone, and severe chronic insomnia usually requires medical intervention rather than dietary changes alone.
• Potential medication interactions: Some herbal ingredients, such as valerian root, may interact with prescription medications or sedatives.

Who it is for

• Restless sleepers and light sleepers: Individuals who struggle to settle down at night or who wake up at the slightest sound will benefit from the muscle-relaxing and brain-calming properties of magnesium and chamomile.
• People with delayed sleep schedules: Those who find themselves staring at the ceiling for hours before drifting off can use natural melatonin boosters like tart cherry juice to reset their sleep-wake cycles.
• Shift workers and frequent travelers: Anyone recovering from jet lag or irregular work hours can use sleep-promoting drinks to cue their body that it is time to rest, regardless of the sun’s position outside.
• Caffeine and sugar consumers looking to reset: People who rely heavily on afternoon lattes or evening sodas can use this guide to swap out habit-forming stimulants for relaxing, restorative alternatives.
• Anyone seeking a natural sleep aid: Individuals who prefer holistic, non-pharmaceutical approaches to improving their health and nighttime routine will find these beverage options highly effective.

What not to drink before bed

Coffee

Put down that late-afternoon latte! Though it might give you a boost to get through the rest of your work day, coffee will keep you alert long after you drink it. One study found that having caffeine six hours before bedtime cut total sleep time by an entire hour.

Caffeine can make it harder to not only fall asleep but also remain in a deep sleep. “Make sure you stop drinking coffee around 3 p.m.,” warns Davis. “Too much caffeine will keep you up all night and cause you to drink more the next day. It’s an evil cycle.”

Caffeinated tea

A cup of tea won’t always help you nod off. “Tea can be more stimulating than coffee,” Davis says, “so make sure any teas you drink in the afternoon are decaffeinated or herbal.”

Tip: To check the caffeine content of popular drinks (including coffee, tea, hot chocolate, and energy drinks), check out this helpful caffeine chart from the Center for Science in the Public Interest. (Find out if matcha is good for sleep.)

Alcohol

Reaching for a glass of vino might make you sleepy initially. But, Davis explains, “once it’s metabolized in your body, which doesn’t take all night, you’ll have a hard time falling back to sleep.”

The alcohol-sleep connection shows that, after imbibing, you spend more time in a lighter stage of sleep and less time in the deep, restorative phase.

Soda

Davis advises staying away from anything that has a lot of sugar (we’re looking at you, sweet soda) because sugar can make you feel more energized.

In fact, a study published in the Journal of Clinical Sleep Medicine found that participants who consumed higher amounts of sugar experienced lighter, less restorative sleep and woke up more frequently. Plus, many sodas (like cola) pack a double whammy: sugar and caffeine.

FAQs

What is the absolute best drink to help you fall asleep fast?

Tart cherry juice and warm milk are two of the most effective drinks for fast sleep onset. Tart cherry juice contains high concentrations of natural melatonin and tryptophan, which signal to your brain that it is time to sleep. Warm milk contains tryptophan and offers a soothing, psychological cue for relaxation.

How long before bed should you stop drinking liquids?

You should stop drinking most beverages at least 90 minutes before going to bed. This gives your kidneys enough time to process fluids and reduces the risk of nocturia (waking up in the middle of the night to use the bathroom). The only exception is small sips of water if you feel thirsty.

Is banana tea better for sleep than chamomile tea?

Both drinks aid sleep differently. Banana tea is superior for physical relaxation because banana peels contain exceptionally high levels of magnesium and potassium, which relax muscles and calm nerves. Chamomile tea is better for mental relaxation because it contains apigenin, an antioxidant that binds to brain receptors to reduce anxiety and promote sleepiness.

Why does alcohol make you wake up in the middle of the night?

While alcohol acts as a sedative that helps you fall asleep initially, it disrupts your sleep quality as your body metabolizes it. Alcohol suppresses rapid eye movement (REM) sleep, triggers night sweats, and causes blood sugar fluctuations, all of which cause frequent awakenings during the second half of the night.

What time should you stop drinking coffee to sleep well?

You should stop drinking coffee and other caffeinated beverages at least six hours before bedtime, or by 3:00 PM for a typical night schedule. Caffeine has a half-life of roughly 5 to 6 hours, meaning half of the caffeine remains in your system hours after your last sip, blocking adenosine receptors that make you feel tired.

Can drinking water before bed cause poor sleep?

Yes, drinking too much water right before bed can disrupt your sleep by forcing you to wake up for nighttime bathroom trips. However, chronic dehydration during the day can also ruin sleep by causing muscle cramps, dry throat, and snoring. To avoid both issues, drink the majority of your daily water intake during the day and taper off in the evening.

Does adding honey to nighttime drinks help you sleep?

Yes, adding a single teaspoon of raw honey to warm milk or herbal tea can stabilize your liver glycogen levels overnight. Stable blood sugar prevents your body from releasing stress hormones like cortisol and adrenaline, which are common culprits behind waking up unexpectedly in the early morning hours.

Here are the best foods to eat before bed and the worst foods to nosh before you hit the hay.