A restful night’s sleep often takes a back seat when it comes to overall health, but experts recommend that adults aged 18–60 aim for a minimum of 7–9 hours of quality sleep each night.
Inadequate or excessive sleep has been linked to an increased risk of depression, diabetes, heart disease, and even mortality.
However, achieving a consistent 7-hour slumber is not always a simple task. Luckily, there are several natural sleep-inducing drinks that can aid in your quest for better rest.
Here are 9 beverages that have the potential to naturally enhance your sleep quality.
Cherry Juice
Cherries, delightful stone fruits that come in various flavors and colors, are renowned not only for their delectable pie fillings but also for their numerous health benefits, including their positive impact on sleep quality.
One of the reasons cherries promote sleep is their tryptophan content. Tryptophan is an amino acid that serves as a precursor to melatonin, the hormone that regulates your sleep-wake cycle.
While both sweet and tart cherries contain melatonin, tart cherries, in particular, boast higher levels of this sleep-inducing hormone. In fact, research suggests that tart Montmorency cherries may contain up to six times more melatonin than their sweet Balaton counterparts.
A study involving 20 participants over 7 days discovered that daily consumption of tart cherry juice concentrate significantly elevated melatonin levels when compared to a placebo beverage.
Another study with 30 participants found that regular consumption of a cherry-based product led to improved sleep, reduced nighttime awakenings, and increased melatonin levels in the morning urine.
Furthermore, a study focusing on adults aged 50 and older reported that drinking 2 cups (480 ml) of cherry juice daily for 2 weeks resulted in an 84-minute increase in total sleep time and a reduction in insomnia symptoms.
If you decide to include cherry juice in your sleep routine, it may be prudent to follow the consumption levels utilized in these studies, as no adverse effects have been associated with drinking 2 cups (480 ml) per day.
Chamomile Infusion
Chamomile, a flower resembling a daisy and a member of the Asteraceae family, has a rich history of use in the form of tea, boasting numerous health benefits such as alleviating cold symptoms, reducing inflammation, and enhancing skin health. The tea is prepared by steeping chamomile flowers in hot water.
Emerging research suggests that chamomile might have a positive impact on sleep quality. A study involving 60 older adults discovered that a daily intake of 400 mg of chamomile extract for 28 consecutive days led to a safe and noticeable improvement in sleep quality.
Similarly, another study involving 80 women who reported diminished sleep quality found significant enhancements in physical symptoms related to sleep inefficiency after incorporating daily chamomile tea consumption for two weeks.
Chamomile may also have potential benefits for anxiety and insomnia, which could further contribute to improved sleep.
Although two review studies explored the relationship between chamomile consumption and insomnia, neither yielded sufficient evidence to unequivocally support these claims. Consequently, additional research is warranted.
To prepare chamomile tea at home, simply add 4 tablespoons of fresh chamomile flowers (or 2 tablespoons of dried ones) to 1 cup (237 ml) of boiling water. Allow the flowers to steep for approximately 5 minutes, then use a mesh strainer to separate the liquid from the flowers.
Chamomile tea can be consumed daily without safety concerns, and there have been no reported negative side effects associated with ingesting chamomile in the form of tea or other supplements.
Ashwagandha Infusion
Ashwagandha, often referred to as Indian ginseng or winter cherry, has gained a reputation as a potent medicinal plant. Extracts derived from its roots, berries, and leaves have been employed in addressing various conditions, including stress, anxiety, and arthritis
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Traditionally, Ashwagandha finds its place in Ayurvedic practices. Its root contains compounds that, when isolated and consumed in substantial amounts, seem to have sleep-inducing properties.
A study conducted in mice revealed that triethylene glycol, an active constituent present in Ashwagandha leaves, promotes non-rapid eye movement sleep—the phase during which the body regenerates tissues and bones.
Human studies have shown that Ashwagandha has the potential to facilitate relaxation and preparation for rest, ultimately enhancing overall sleep quality.
Ashwagandha tea bags are readily available at most grocery or health food stores.
Another delightful way to enjoy Ashwagandha is by preparing moon milk. Moon milk, a traditional Ayurvedic remedy for insomnia, involves adding Ashwagandha, along with cardamom, cinnamon, and nutmeg, to warm milk.
While Ashwagandha tea is generally safe for most individuals, some should exercise caution. This includes those with autoimmune disorders, pregnant or breastfeeding women, and individuals taking medications for blood pressure, blood sugar, or thyroid conditions.
Valerian Infusion
Valerian, a perennial plant adorned with fragrant pink or white blossoms, belongs to the honeysuckle family.
Much like ashwagandha, valerian’s root is utilized as a medicinal herb renowned for its sleep-promoting properties and its ability to alleviate insomnia.
Valerian exhibits particular promise in improving sleep quality and relieving insomnia in menopausal women. In fact, one study reported that 30% of postmenopausal women who consumed a 530 mg valerian capsule twice daily for four weeks experienced enhancements in their sleep quality.
Although a substantial body of research points to valerian’s potential for treating insomnia, conclusive recommendations regarding dosage and treatment schedules await further investigation.
To prepare valerian root tea, steep 2–3 grams of dried valerian root in 1 cup (237 ml) of hot water and allow it to steep for 10–15 minutes before straining (34).
Valerian is considered a safe approach for managing insomnia without disrupting your circadian rhythm, the body’s daily pattern that regulates sleep and wake cycles. However, it’s worth noting that high doses have been associated with increased anxiety levels.
The National Institutes of Health (NIH) advise pregnant or nursing women, as well as children under the age of 3, to avoid valerian.
Moreover, valerian root can intensify sedation and should never be combined with alcohol or medications like barbiturates and benzodiazepines.
Peppermint Infusion
Hailing from the Lamiaceae family, the mint herbs are celebrated for their culinary applications, with peppermint being particularly renowned for its potent and versatile nature.
Traditional medicine has embraced peppermint for numerous years, attributing to it antiviral, antimicrobial, and even anti-allergenic properties. Peppermint has also found its place in aiding various gastrointestinal (GI) conditions such as indigestion and irritable bowel syndrome (IBS).
While it has demonstrated its ability to soothe an upset stomach, further clinical trials are required to ascertain its direct influence on sleep.
Crafting peppermint tea is a simple endeavor. Begin by bringing 2 cups (480 ml) of water to a boil, then add a handful of peppermint leaves. You can adjust the leaf quantity to match your preferred tea strength. Allow the leaves to steep in the hot water for at least 5 minutes.
Peppermint tea is generally safe, but it may interact with specific medications for blood pressure, indigestion, and diabetes. If you are currently on any medications, it is advisable to consult with your healthcare provider before incorporating peppermint tea or peppermint oil into your routine.
Warm Milk
While it might sound like an age-old remedy, warm milk is often recommended by reputable sources as a bedtime elixir for a restful sleep (47, 48).
The key lies in milk’s content of tryptophan, a natural compound that promotes the production of serotonin, a neurotransmitter associated with feelings of happiness and well-being. Furthermore, serotonin serves as a precursor to melatonin, the hormone that regulates sleep.
In simple terms, tryptophan boosts serotonin levels, which in turn elevates melatonin levels. Melatonin is known to support sleep and has been helpful in managing various sleep disorders, including jet lag, shift work sleep disorder, and insomnia/
Numerous studies have suggested that consuming warm milk before bedtime may enhance sleep quality and reduce nighttime restlessness. Nevertheless, further research is required to validate these findings.
It’s plausible that sipping warm milk before sleep is, in essence, a soothing bedtime ritual that aids relaxation and prepares you for rest. If you wish to explore this bedtime tradition, select your favorite milk variety and gently simmer it on the stove for a few minutes.
Unless you have lactose intolerance or a milk allergy, there’s no harm in giving this bedtime practice a try.
Turmeric-Infused Golden Milk
While warm milk alone has shown potential in promoting better sleep, golden milk takes this concept a step further by incorporating the benefits of turmeric.
Milk, containing tryptophan, can help elevate melatonin levels as it serves as a precursor to this sleep-regulating hormone.
On the other hand, turmeric boasts curcumin, a compound that may mitigate the effects of sleep deprivation, reduce inflammation, and offer a safe approach to managing symptoms of anxiety and depression.
For instance, a study conducted in mice revealed that 72 hours of sleep deprivation led to weight loss, anxiety-like behavior, and oxidative damage. However, the administration of 10–20 mg of curcumin extract for five consecutive days significantly reduced weight loss and improved anxiety-like behavior .
Creating golden milk is a straightforward process. Combine 1/2 cup (118 ml) of milk, 1 teaspoon of turmeric, a small piece of ginger, and 1 teaspoon of honey. Bring the mixture to a boil, reduce the heat, and simmer for 3–5 minutes.
The ingredients in golden milk are generally safe; however, individuals taking specific medications, such as blood thinners or drugs for reducing stomach acid or managing diabetes, should exercise caution when consuming turmeric and ginger.
Almond Milk
Almonds, being nutrient-rich tree nuts, are loaded with fiber, vitamins, and minerals. Almond milk, a creamy and nutty milk alternative to cow’s milk, is crafted by blending almonds with water and then straining out the pulp.
Whole almonds have shown potential in improving sleep quality, and violet oil derived from almonds or sesame seeds has been used for centuries in traditional Iranian medicine as a remedy for insomnia.
In a study involving 75 individuals with chronic insomnia, participants experienced significant enhancements in sleep quality after administering 3 intranasal drops of either violet or pure almond oil nightly for 30 days.
Another study with 442 university students revealed an 8.4% reduction in the number of participants reporting insomnia after consuming 10 almonds daily for two weeks.
Almond milk, derived from whole almonds, may also contribute to better sleep. It contains sleep-supportive hormones and minerals like tryptophan, melatonin, and magnesium. In fact, a single cup (237 ml) of almond milk provides nearly 17 mg of magnesium.
Recent research has shown the potential of magnesium as a treatment for insomnia, especially among older adults.
You can typically find almond milk at your local grocery store, available in various brands and flavors. Alternatively, you can prepare it at home.
It’s essential to note that individuals with nut allergies should steer clear of almond milk and products containing it, as it is derived from whole almonds.
Banana-Almond Smoothie
Bananas are a nutritional powerhouse, packed with magnesium, tryptophan, and melatonin . They are also rich in potassium and magnesium, two minerals known to relax muscles and promote relaxation after a long day
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Creating a banana-almond smoothie combines the sleep-supportive properties of bananas and almond milk, offering a potent dose of tryptophan and melatonin that could potentially alleviate insomnia symptoms.
To prepare a banana-almond smoothie, simply blend the following ingredients:
1 fresh or frozen banana
1 cup (237 ml) of almond milk
1 tablespoon (15 grams) of almond butter
1/2 cup of ice (if using a fresh banana)
This basic recipe serves as a solid smoothie foundation, allowing you to incorporate other ingredients rich in magnesium and potassium, such as leafy greens, orange juice, dark chocolate, yogurt, or avocados.
As long as you don’t have allergies to bananas or almonds, this smoothie offers a healthy and delectable way to conclude your day.
In Conclusion,
Achieving a good night’s sleep can sometimes be challenging, but there are various beverages that can naturally aid in improving sleep quality.
These sleep-promoting drinks may contain tryptophan, melatonin, or offer relaxation to alleviate nighttime discomfort.
Most of these sleep-inducing drinks can be easily prepared with a handful of ingredients in just a few minutes.
Feel free to experiment with the beverages mentioned above to determine which ones work best for you in promoting restful sleep.
Should your sleep issues persist, it’s advisable to consult with a healthcare professional to uncover the underlying causes of your sleep difficulties.
For additional resources and support related to sleep, consider exploring our sleep shop.