What drinks help you sleep better?

Drinks That Help You Sleep Better

Struggling to fall asleep or stay asleep? You’re not alone—and sometimes the solution might be as simple as what you sip before bedtime. According to sleep expert Dr. Gamaldo, certain drinks can genuinely support better rest by calming the nervous system and promoting natural sleep cycles.

Warm milk isn’t just an old wives’ tale. It contains tryptophan, an amino acid that the body converts into serotonin and then melatonin—the hormone responsible for regulating sleep. While the amount in milk is modest, the psychological comfort of a warm drink at night can also signal your brain that it’s time to wind down.

Another favorite: chamomile tea. This herbal remedy has been used for centuries to ease anxiety and encourage relaxation. Chamomile contains apigenin, a compound that binds to receptors in the brain known to reduce insomnia and promote drowsiness. Sipping a cup about 30 minutes before bed may help ease you into a deeper, more restful sleep.

Then there’s tart cherry juice, a lesser-known but powerful option. Tart cherries are one of the few natural food sources of melatonin. Studies suggest that drinking a small glass of unsweetened tart cherry juice—especially in the evening—can improve both sleep duration and quality. Just be mindful of added sugars in commercial brands; opt for pure, unsweetened versions when possible.

Of course, timing matters. It’s best to drink these about 30 to 60 minutes before bed to avoid nighttime bathroom trips. And while these beverages can help, they work best alongside good sleep hygiene: a consistent bedtime, a dark, cool room, and limiting screen time before bed.

If sleep troubles persist, it’s worth talking to a healthcare provider. But for many, a warm mug or small glass of one of these soothing drinks might be the gentle nudge their body needs to drift off more easily.