The healthiest bedtime drinks promote relaxation and hydration without stimulants, with top choices including chamomile tea, tart cherry juice, and warm milk or almond milk, thanks to compounds like melatonin, tryptophan, and magnesium. Plain water is also excellent for hydration, but avoid chugging it right before bed to prevent nighttime bathroom trips; focus on hydrating throughout the day, notes the Better Sleep Council and the CDC.
Drinks to help you sleep
Below are some of the best beverages you should drink before bed.
Changing bedtimes for good
A warm mug of Ovaltine Sleep is more active than just milk, feels more natural than magnesium powder or pills, tastes better than sleep vitamins and supplements. Best of all, it's safe for the whole family, including children over the age of five.
Melatonin. The hormone melatonin helps control your natural sleep-wake cycle. Some research suggests that melatonin supplements might be helpful in treating jet lag or reducing the time it takes to fall asleep — although the effect is typically mild.
Studies show that some of the best natural remedies for sleep include cannabidiol (CBD) extract, lavender, magnesium, melatonin, and passionflower. Your health care practitioner can help you sort through the options, including any potential medication interactions to be aware of.
In his piece, he revealed that through his years of research, he's found that rumination is the biggest thing that causes poor sleep. He says that being worried about something at night has affected his own ability to fall asleep.
Gamaldo recommends warm milk, chamomile tea and tart cherry juice for patients with sleep trouble. Though there isn't much scientific proof that any of these nighttime drinks work to improve your slumber, there's no harm in trying them, Gamaldo says.
Similar products (although with lower malted barley content), Ovaltine and Milo, have been tested and they are low GI when mixed with milk. Malted milk powder also contains added B vitamins and calcium and naturally occurring phosphorous and magnesium and these may also promote relaxation before bedtime.
The 3-2-1 bedtime method is a simple sleep hygiene strategy: stop eating 3 hours before bed, stop working 2 hours before bed, and stop using screens (phones, tablets, TVs) 1 hour before sleep, helping your body transition to rest by reducing stimulants and digestive load for better sleep quality. A more detailed version adds 10 hours (no caffeine) and 0 (no snoozing) for a 10-3-2-1-0 rule.
From lemon water that helps you focus, to chamomile tea that eases stress, and green tea that relaxes the mind, clean beverages can be your secret weapon against a bad day. Try a tart cherry juice before bed for a good night's sleep or a smoothie made with Greek yogurt and greens to boost your mood and energy.
Quick fixes to improve deep sleep:
Stick to a consistent sleep schedule (same bedtime & wake-up time daily). Limit caffeine & alcohol—both can reduce deep sleep quality. Optimize your sleep environment—keep it cool, dark, and quiet. Manage stress & screen time before bed.
Herbal teas like chamomile and valerian can help you fall asleep faster and improve your sleep quality. Drinking water throughout the day keeps you hydrated, which is important for better sleep.
Magnesium plays an important role in helping your nerves and muscle function. Magnesium may help you sleep by: Relaxing your nervous system: It activates GABA receptors, which calm your nervous system and make it easier to wind down in the evening.
In addition to behavioral tools, healthy eating, and lifestyle choices, drinking tea can also help with stress and anxiety relief.
Milo delivers a sweeter, more chocolatey flavor perfect for those who love a rich cocoa kick, while Ovaltine offers a smoother, maltier, and less sweet experience that's comforting and creamy. Whether you prefer bold chocolate or mellow malt, the choice is deliciously yours!
Ovaltine is promoted as a healthy beverage for people of all ages. Low in calories and fat, this drink fits into most diets and provides essential nutrients that support overall health.
The lawsuit goes on to claim that the “No Artificials” statement on the Ovaltine front label is similarly misleading given the back label states that the drink mix “contains a bioengineered food ingredient.” This ingredient is most likely soy lecithin, which is derived from genetically modified soybean plants, the ...
Certain foods can help you sleep. These include: Melatonin-rich foods: tart cherries like Montmorency cherries, unsweetened tart cherry juice, pistachios, almonds, eggs, and milk. Foods with tryptophan: turkey, chicken, fish, eggs, cheese, edamame and tofu, peanuts, quinoa, and pumpkin seeds.
Relax, unwind and try meditation to help you sleep
Avoid electronic devices at least an hour before bed, as mobiles, tablets and computers all throw out blue light that stops sleep. Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping.
Furthermore, ramelteon was found to be about 10 times more potent than melatonin in promoting sleep.
The koala is famous for sleeping around 20-22 hours a day, which is about 90% of the day, due to their low-energy diet of eucalyptus leaves that requires extensive digestion. Other extremely sleepy animals include the sloth (up to 20 hours) and the brown bat (around 20 hours), with some snakes like the ball python also sleeping up to 23 hours daily.
Key Findings