Sleep quality is closely linked to evening dietary habits. What should you drink before bed to improve sleep and avoid insomnia?
Nutritionists and pharmacists recommend four beverages to help you sleep better, alongside guidelines on how much and when to drink them.
Many people struggle with insomnia, either tossing and turning or waking up too early. While there isn’t a one-size-fits-all solution, diet plays a critical role in sleep quality. Establishing a bedtime ritual with sleep-aiding beverages can signal the brain to activate sleep mechanisms. Here are four recommended drinks to help you sleep soundly:
Sleep-Aiding Drink 1: Herbal Tea
Robin Foroutan, a nutritionist-pharmacist from New York, highlights that warm herbal teas provide relaxation through their aroma, temperature, and properties. She specifically recommends holy basil tea (also called tulsi tea), consuming around 250–300 ml to lower cortisol levels and reduce stress, aiding sleep.
Other beneficial teas include those made from valerian, passionflower, and chamomile. Sleep expert W. Christopher Winter explains that these plants contain compounds with calming effects, especially valerian root, which is particularly effective for alleviating anxiety.
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Video by Live Healthy Over 50
Sleep-Aiding Drink 2: Turmeric Latte
Turmeric latte, or golden milk, contains no coffee, making it sleep-friendly. Foroutan suggests it for those who prefer more filling drinks in the evening. A simple recipe involves a teaspoon of turmeric powder mixed with 250 ml of plant-based milk (almond, cashew, or oat milk), warmed and optionally sweetened with honey or spiced with cinnamon.
Dr. Wu Sih-Ying from the Taiwan Medical Association notes that turmeric has warming properties beneficial for individuals with cold constitutions and offers anti-inflammatory and antioxidant benefits that can enhance overall health and improve sleep quality. However, its effects are not immediate, requiring 6–8 weeks of consistent consumption to notice changes.
Sleep-Aiding Drink 3: Tart Cherry Juice
A study in the American Journal of Therapeutics showed that adults over 50 who consumed 473 ml of tart cherry juice daily (split into two servings) slept an average of 84 minutes longer after two weeks. Tart cherries contain compounds that boost tryptophan activity, promoting serotonin production, which is linked to melatonin regulation. If the juice is too sour, dilute it with water.
Sleep-Aiding Drink 4: Ashwagandha Tea
Ashwagandha, or Indian ginseng, is an adaptogenic herb known to reduce stress and improve sleep quality. Sleep expert Alex Dimitriu states that it lowers cortisol levels and functions similarly to anti-anxiety foods like reishi mushrooms and ginseng.
Mix ashwagandha powder into caffeine-free tea or golden milk. Capsules containing 300 mg of ashwagandha can also be taken about 30 minutes before bed, allowing time for absorption. Effects may vary depending on individual metabolism.
Can Milk Improve Sleep?
Milk is often thought to aid sleep due to its tryptophan content. However, experts point out that the amount of tryptophan in milk is minimal and unlikely to impact sleep significantly. Nonetheless, a small cup (250 ml) of warm milk before bed can help soothe nerves and improve sleep, possibly due to its comforting and satiating effects.
How Much Water Should You Drink Before Bed?
Water is essential for hydration, but consuming too much before bed may lead to frequent nighttime trips to the bathroom, disrupting sleep. Limit water intake to 200–250 ml within an hour before bedtime to avoid insomnia caused by nocturnal urination.
4 Foods That Disrupt Sleep
While consuming sleep-aiding foods is helpful, certain foods should be avoided in the evening to minimize anxiety and improve sleep:
1. Alcohol
Although alcohol is often used to relax, it disrupts neurotransmitter functions, leading to dehydration, rapid heartbeat, and heightened anxiety, ultimately worsening sleep quality.
2. Caffeine
Caffeinated beverages, including coffee and cocoa, increase anxiety and reduce serotonin production. Adults should limit caffeine intake to about 300 mg per day (equivalent to 2.5 cups of coffee).
3. Hidden Sugars
Excess sugar causes blood sugar spikes and crashes, straining insulin regulation and inducing fatigue. These fluctuations can also negatively affect mood and energy levels.
4. Refined Carbohydrates
Foods like cakes and bread may seem comforting but can increase anxiety and depression, as studies from 2018 and 2019 suggest. Overconsumption of refined carbs has been linked to greater stress responses in animal studies.
