5 Bedtime Drinks to Help You Sleep

5 Bedtime Drinks to Help You Sleep

You’ve been wound up all day, now it’s time to wind down. But a restful night’s sleep doesn’t always come easy. There are many reasons you may have trouble sleeping, but you can help your body ease into sleep with a relaxing bedtime ritual. Dim the lights, turn off the devices, and try one of these soothing drinks to help you sleep.

1. Tart cherry juice

If you’re not yet acquainted with the benefits of tart cherry juice, you should be. Tart cherry juice is packed with antioxidants and anthocyanins that help support a balanced inflammation response, which may help reduce soreness that can disrupt sleep. It’s also a good source of potassium and magnesium, two minerals that are important for physical and mental relaxation and sleep.[1] 

Most significantly, tart cherry juice is high in melatonin, also known as the sleep hormone. Several small studies have shown that drinking tart cherry juice can help increase your body’s production of melatonin, improve sleep quality, and reduce insomnia.[2][3][4]

Tart cherry juice comes from Montmorency cherries, the sour cherries sometimes used in pies, and it does have a lip-smacking tartness. If you find it too intense on its own, try diluting it with water, mineral water, or lemonade.

2. Almond milk

Many a mom has sent her kids to bed with a mug of warm milk, and for good reason. Not only is it a comforting ritual, milk is also a natural source of tryptophan, an amino acid that your body can convert into melatonin. But it turns out that almond milk may be an even better alternative. Almond milk is also a good source of tryptophan, plus it’s exceptionally high in magnesium.

Almond milk is smooth and creamy with a hint of natural sweetness, and can be enjoyed much the same way as dairy milk. As a bonus, many people also find almond milk easier to digest than dairy milk. Try it warm with a little vanilla extract or honey for a nighttime treat.

3. Banana Smoothie

Bananas are rich in potassium and magnesium, which help support muscle relaxation and sleep. They also contain some tryptophan, along with vitamin B6, which helps convert tryptophan into serotonin and melatonin. You can boost these sleep-supporting benefits by blending up a banana with milk or almond milk to make a smoothie.

Tip: you can also add a scoop of collagen to your nighttime smoothie. In addition to its natural beauty benefits, collagen is high in glycine, an amino acid that’s linked with better sleep quality.[5] Just call it your beauty sleep formula.

4. Herbal tea

Soothing herbal teas like chamomile, valerian, passionflower, and lemon balm have been used for generations to support relaxation and sleep. These herbs are considered natural sedatives that seem to influence relaxing brain chemicals, such as GABA, an important neurotransmitter for calm and sleep.[6] In fact, we use these same herbs in our Sleep Formula supplement. 

These herbal teas are undeniably cozy, conveniently caffeine-free, and easy to find, both individually and in blended combos. If their simple herbal taste doesn’t quite do it for you, try adding a little milk or almond milk and honey.

5. Magnesium drink

Magnesium drink powders are a popular type of magnesium supplement. Simply mixing the powder into water creates an instant, delicious fizzy drink that delivers your daily dose of magnesium in a form that’s easy for your body to absorb, so it can go to work relatively quickly.

Magnesium supports sleep in several ways: It helps muscles and nerves relax to relieve tension and restlessness; helps activate the parasympathetic nervous system to reduce stress and worry; and helps regulate GABA and melatonin levels to promote restful sleep. Studies suggest that nearly half of Americans don’t get enough magnesium in their diet, so if you struggle with sleep and relaxation, you may need a magnesium boost.

Our Magnesium Whole Food Powder delivers 350 mg magnesium in a refreshing raspberry lemonade fizzy drink. It’s made with plants that are naturally rich in magnesium, including organic flaxseed, quinoa, and cauliflower. Plus, it’s non-GMO, vegan, and deliciously sugar-free.

References:

[1] “Tart Cherry Juice: Is it Good for You?” Nourish by WebMD.

[2] Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16. doi: 10.1007/s00394-011-0263-7. Epub 2011 Oct 30. PMID: 22038497.

[3] Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food. 2010 Jun;13(3):579-83. doi: 10.1089/jmf.2009.0096. PMID: 20438325; PMCID: PMC3133468.

[4] Losso JN, Finley JW, Karki N, Liu AG, Prudente A, Tipton R, Yu Y, Greenway FL. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. Am J Ther. 2018 Mar/Apr;25(2):e194-e201. doi: 10.1097/MJT.0000000000000584. PMID: 28901958; PMCID: PMC5617749.

[5] YAMADERA, W., et al. (2007), Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5: 126-131. https://doi.org/10.1111/j.1479-8425.2007.00262.x

[6] Bruni O, Ferini-Strambi L, Giacomoni E, Pellegrino P. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Nutrients. 2021 Feb 6;13(2):530. doi: 10.3390/nu13020530. PMID: 33561990; PMCID: PMC7914492.

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