If you’re struggling to fall asleep, tossing and turning, you might be overlooking one small factor in your bedtime routine: what you drink before you go to sleep. Some drinks contain natural ingredients that support better sleep, helping you relax and drift off more easily. But not every bedtime beverage is a good idea. Some can make it harder to fall asleep. Whether it’s hidden caffeine, a late-night beer, or simply drinking too much too close to bedtime, the wrong choices can lead to a restless night and interrupted sleep. In this blog, we’ll guide you through some of the best drinks to enjoy before bed, why they work, and which ones to steer clear of to help you build a calming nighttime routine that genuinely supports better, deeper sleep. The link between drinks and sleep You might not think of your evening cuppa as a sleep aid, but the truth is, the right drink at the right time can have a big impact on how well you rest. That’s because hydration and nutrition both play a role in the body’s sleep cycle and other essential functions, such as temperature regulation. Staying hydrated is essential. Even mild dehydration can make it harder to fall asleep or stay asleep through the night. But beyond that, some drinks contain soothing compounds that actively help your body wind down. Ingredients like melatonin, magnesium, and tryptophan are known to support relaxation, balance your mood, and regulate your internal clock. So, whether you’re sipping a soothing herbal tea or a mineral-rich bedtime drink, understanding which ingredients help or hinder sleep can help you make smarter choices. Top drinks to help you sleep On the hunt for relaxing bedtime beverages? Here are some of the top drinks for better sleep that are both natural and effective. Herbal Tea A caffeine-free herbal tea is a gentle and calming way to end the day. Peppermint, valerian root, and lavender teas are especially popular for promoting relaxation. Valerian root, in particular, has been used throughout history as a natural sedative, and peppermint can soothe digestion, which also helps you feel more settled at night. Warm Milk There’s a reason this one’s a classic. Warm milk contains tryptophan, an amino acid that helps the body produce serotonin and eventually melatonin; both of which support sleep. Plus, there’s something comfortingly nostalgic about a warm mug of milk at bedtime. Chamomile Tea Chamomile is one of the most popular natural sleep remedies out there. It’s gentle, calming, and has been used for centuries to help people unwind before bed. One of its key ingredients is an antioxidant called apigenin, which works by calming the brain and bringing on that sleepy feeling. It’s a lovely, soothing choice that’s found its way into bedtime routines all over the world. Tart Cherry Juice An underdog of the sleep aid world, tart cherry juice might just be your new bedtime best friend. It’s one of the few natural sources of melatonin, which helps regulate your sleep-wake cycle. Studies have shown that drinking tart cherry juice can increase sleep duration and improve sleep quality, especially for people struggling with insomnia. Coconut Water Coconut water might be best known for keeping you hydrated, but it also packs a punch when it comes to sleep support. It’s full of magnesium and potassium, two minerals that help relax your muscles and calm your nervous system, to help you fall asleep and stay asleep throughout the night. Lemon Balm Tea This member of the mint family is renowned for its stress-relieving and mood-boosting effects. Lemon balm tea is an excellent option for those looking to lower anxiety and enjoy a more peaceful bedtime routine. Drinks to avoid before bed Just as some drinks can help you drift off, others can do the exact opposite. If you’re aiming for better sleep, here are a few beverages to steer clear of in the evening. Caffeinated Drinks No surprises here: caffeine and sleep don’t mix well. It’s a stimulant found in coffee, green and black tea, fizzy drinks, and energy drinks, and it can hang around in your system for hours. Even if you don’t feel particularly buzzed from caffeine’s effects, it can still mess with your ability to drift off or stay asleep. If possible, try to set a cut-off time about six hours before bedtime. Alcoholic Drinks Alcohol might make you feel sleepy at first, but don’t be fooled. It actually disrupts your sleep cycle, especially your REM (Rapid Eye Movement) sleep — the deep, restorative sleep stage. That’s why a nightcap often leads to lighter, broken sleep and grogginess the next day. If you're aiming for quality rest, it’s best to skip the booze before bed. Other tips for better sleep What you drink is just one part of the quality sleep puzzle. For the best results, pair your relaxing bedtime drinks with other sleep-friendly habits. Stick to a bedtime routine Keeping a regular sleep schedule by going to bed and waking up at the same time every day helps keep your body’s internal clock in sync, leading to more consistent, better-quality sleep. Create a calming wind-down ritual Think gentle stretches, a warm bath, or reading a book – anything that helps you unplug and unwind. Avoid heavy meals late in the evening A lot of heavy, greasy food before bedtime can cause discomfort or indigestion, making it harder to settle into sleep. Keep your bedroom cool, dark, and quiet Your sleep environment makes a big difference. Try blackout curtains, sleep podcasts, or even a white noise machine! Make sure your bed and mattress are working for you A lumpy mattress or an unsupportive bed can make even the best sleep hygiene habits fall short. Investing in the right setup is key. You can explore our full range of Time4Sleep beds and mattresses to find your perfect match. For even more top tips for better sleep, check out our blogs on How to wind down before bed and How to improve sleep quality. Conclusion Sleep is one of the most important foundations for our overall health, yet many of us still struggle to get enough of it. The good news is that small changes can make a big difference. Adding one or two relaxing drinks to your evening routine can gently signal your body that it’s time to wind down. Whether you’re a fan of comforting warm milk or prefer the calming qualities of chamomile or lemon balm, there’s a natural sleep aid out there to suit you. Just remember to avoid drinking too much or too close to bedtime, as this can lead to midnight trips to the bathroom that interrupt your sleep! Why not try one of these soothing drinks tonight and see how it affects your sleep? And if you’re ready to take your sleep to the next level, explore our supportive range of beds and mattresses. Better sleep starts with the right foundation!