A good night’s sleep is essential for physical health, emotional well-being, and overall productivity. But did you know that what you drink before bed can either help you sleep peacefully or leave you restless through the night? In this article, we’ll explore the best and worst beverages to consume before bedtime, supported by science and expert recommendations.
Table of Contents
Best Beverages to Drink Before Bedtime
1. Chamomile Tea
Chamomile tea is one of the most popular bedtime beverages, and for good reason. It contains apigenin, an antioxidant that binds to receptors in your brain to promote relaxation and reduce insomnia. Being caffeine-free, it's an ideal herbal drink to calm your mind and body.
Benefits:
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Promotes calmness
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Reduces anxiety
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Supports better sleep quality
2. Warm Milk
Warm milk has long been considered a natural sleep aid. It contains tryptophan, an amino acid that helps the body produce serotonin and melatonin, both of which are important for restful sleep. Its warmth also provides a soothing, comforting effect.
Benefits:
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Acts as a natural sleep inducer
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Provides calcium and protein
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Calms the digestive system
3. Tart Cherry Juice
Tart cherry juice is rich in melatonin and antioxidants. Studies suggest it can help increase sleep time and improve sleep quality, particularly in people suffering from insomnia.
Benefits:
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Boosts natural melatonin levels
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Enhances sleep duration
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Reduces inflammation
4. Ashwagandha Milk or Herbal Tonics
Ashwagandha is an adaptogenic herb known for its stress-reducing properties. Consuming it in the form of milk or herbal tonics can help regulate cortisol levels and promote relaxation before bed.
Benefits:
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Lowers stress hormone levels
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Improves sleep onset time
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Supports hormonal balance
5. Golden Milk (Turmeric Milk)
Golden milk, made with turmeric and black pepper in warm milk, is an age-old Ayurvedic remedy. It’s anti-inflammatory and promotes a sense of calm, which can help you drift into a restful sleep.
Benefits:
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Reduces inflammation
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Calms the digestive tract
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Encourages deep sleep
Worst Beverages to Drink Before Bedtime
1. Coffee
Coffee is a stimulant, and its caffeine content can stay in your system for hours. Even an afternoon cup can interfere with your ability to fall asleep or stay asleep.
Why to Avoid:
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Inhibits melatonin production
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Increases alertness and heart rate
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Disrupts natural sleep cycles
2. Alcohol
Though alcohol might make you feel sleepy initially, it disrupts your sleep architecture, especially REM sleep. It also causes dehydration and frequent nighttime awakenings.
Why to Avoid:
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Interrupts deep sleep phases
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Leads to fragmented sleep
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Increases bathroom visits
3. Sugary Drinks and Soda
These beverages often contain both caffeine and high levels of sugar, which can spike your energy and blood sugar right before bed—making it harder to relax and sleep.
Why to Avoid:
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Causes energy crashes
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Disrupts blood sugar balance
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May lead to acid reflux
4. Energy Drinks
Loaded with caffeine, sugar, and stimulants like taurine and guarana, energy drinks are designed to keep you awake, not help you fall asleep.
Why to Avoid:
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Overstimulates the nervous system
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Can trigger anxiety or restlessness
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Increases risk of insomnia
5. Citrus Juices
Orange, lemon, or grapefruit juice may seem like healthy options, but they are highly acidic. Consuming them before bed can lead to acid reflux, especially when lying down.
Why to Avoid:
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Triggers acid reflux
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High sugar content
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Disrupts sleep in people with digestive issues
Final Tips for Better Bedtime Hydration
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Avoid drinking large amounts of any beverage right before bed to reduce nighttime trips to the bathroom.
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Choose caffeine-free, low-sugar, and non-acidic drinks after dinner.
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Stick to herbal or milk-based options that naturally promote relaxation.
Your bedtime beverage can be the difference between a restless night and truly restorative sleep. Choose wisely. Opt for calming drinks like chamomile tea, golden milk, or tart cherry juice, and avoid stimulants or acidic drinks that disrupt your rest. Sleep well, and your body and mind will thank you in the morning.
