What you sip in the evening can affect how easily you fall asleep and how well you stay asleep through the night. Some drinks help your body relax, while others can keep you awake or cause restless sleep. Here’s a simple guide to better bedtime choices.
Drinks That Can Support Better Sleep
1. Warm milk
Milk contains tryptophan, an amino acid that helps your body make melatonin — the hormone that guides sleep.
2. Herbal teas (chamomile, lemon balm, peppermint)
These naturally caffeine-free teas can calm the mind and body. Chamomile, in particular, has soothing effects that may help you drift off more easily.
3. Tart cherry juice
Tart cherries are a natural source of melatonin. A small glass may support sleep quality without adding too much sugar.
4. Warm water or caffeine-free golden milk
Warm liquids are naturally calming. Golden milk (turmeric mixed with milk) can add relaxation benefits and may also reduce inflammation.
Drinks That May Disturb Sleep
1. Coffee or black/green tea
Caffeine can stay in your system for up to 8 hours. Even if you don’t feel the buzz, it can still disrupt deep sleep.
2. Alcohol
A glass of wine or cocktail might make you drowsy at first, but alcohol interferes with your sleep cycle, leading to more nighttime wake-ups.
3. Soda or energy drinks
These combine caffeine and sugar — a double hit that keeps your brain alert and may cause middle-of-the-night blood sugar crashes.
4. Sugary hot chocolate or sweetened drinks
High sugar before bed can spike blood sugar and leave you tossing and turning.
🛏️💤 Easy Bedtime Swaps
- Instead of coffee, try chamomile tea
- Instead of wine, try warm milk
- Instead of soda, try sparkling water
- Instead of sugary hot chocolate, try golden milk
The Bottom Line
For better rest, choose calming, non-caffeinated, low-sugar drinks in the evening. A warm herbal tea, glass of milk, or simple warm water is a healthier choice than coffee, soda, or alcohol. The right sip before bed can set you up for deeper, steadier sleep.
