- What you drink before bed can impact your sleep.
- Some drinks, like herbal tea, tart cherry juice, and turmeric lattes, can support quality sleep.
- Alcohol, caffeine, and sugar can interfere with quality sleep.
Insomnia has many causes, and no one remedy will magically allow you to achieve the sleep you need. Yet, some drinks can help you sleep—like herbal teas, tart cherry juice, and water throughout the day. Here's more about the drinks to stick to if you want quality rest, and three to avoid to avoid sleeplessness.
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Ashwagandha is a medicinal herb. It's considered an adaptogen, a plant thought to help the body adapt to stress. Emerging research has found that taking ashwagandha helped reduce cortisol levels and improve sleep quality.
You can find ashwagandha in:
- Powder that you can stir into your drink of choice
- Ready-to-drink beverages
- Tea blends
However, ashwagandha should be used with caution by certain people. It may interfere with medications for diabetes, high blood pressure, and suppressing the immune system.
2) Herbal Tea
Herbal tea may be an option if you're having trouble sleeping. For example, Tulsi tea—also known as Holy Basil tea—can be helpful. One smaller study found that Holy Basil extract lowered cortisol levels, and participants reported having better sleep.
Other herbal teas, besides Tulsi tea, including chamomile, passionflower, and Valerian teas, can promote good sleep. Research has shown that these herbs have decreased how long it takes a person to fall asleep and increased reported sleep quality.
More than that, sipping tea has its wind-down reward. Drinking a warm beverage every night can cue your body and mind that it's almost bedtime. A consistent bedtime routine, a collection of actions that help you get good, quality sleep, is an important part of sleep hygiene.
Some research has suggested that sipping tart cherry juice can aid sleep, especially for people with insomnia.
One small study of adults over 50 looked at tart cherry juice as a treatment for insomnia. Participants who drank 8 ounces of tart cherry juice twice daily for two weeks gained an additional 84 minutes of sleep compared to study subjects who consumed a placebo drink.
Certain chemicals in tart cherries boost the availability of tryptophan. Tryptophan is an amino acid involved in the production of the neurotransmitter serotonin, which is linked to healthy sleep.
If you're not a fan of tart drinks, try combining it with water for a less tart, more satisfying sip.
4) Turmeric Latte
You've probably heard that a glass of warm milk before bed can be calming. However, warm milk isn't appetizing for everyone. For some people, milk might also cause digestive discomfort if they're sensitive to the lactose in dairy products.
A turmeric latte can be a good alternative, especially if you can't sleep due to inflammation. Poor sleep and inflammation are linked, and turmeric has anti-inflammatory properties.
To make the latte:
- Choose a plant-based milk as your base, such as almond, cashew, or oat milk.
- Warm it up with a teaspoon of the spice turmeric.
- Stir well and sweeten with manuka honey.
- Top with a sprinkle of ground nutmeg, clove, cinnamon, or a combination of the spices.
Researchers found that individuals who were inadequately hydrated had shorter sleep times. To ensure you stay hydrated, consider upping your water intake. It's one of the best drinks to keep you hydrated.
Ways to increase your water intake include:
- Adding fruit, like lemons or limes, to your water
- Carrying water bottles with you and refilling them as needed
- Choosing water as your primary drink option
- Serving water during meals
The other key to sleeping well at night is to consume more water earlier in the day. Drinking too much in the hours before bedtime can wake you in the middle of the night to relive yourself.
Drinks to Avoid
Alcohol, caffeinated drinks, and sugary drinks are notorious for causing issues with sleep.
Alcohol
In general, alcohol can make you drowsy. That may leave you wondering if any alcohol helps you sleep. However, any kind of alcohol can do more harm than good for your sleep.
Having a drink can decrease the time you fall asleep and enhance non-REM sleep initially. However, it severely disrupts sleep during the second half of the night.
Caffeinated Drinks
Caffeine is a stimulant that promotes alertness and activates energy. Drinks like hot chocolate, cola, and tea have caffeine, but coffee has the most.
It's wise to stop drinking caffeinated drinks in the late afternoon and evening, as caffeine's effects can last four to six hours after consumption. That means drinking it too close to bedtime could keep you from getting the rest you need.
Sugary Drinks
Downing sugary drinks—like sodas, fruit drinks, sports drinks, and sugary alcoholic drinks—can increase the odds of not getting enough sleep. One study found that U.S. adults who reported getting six hours or five or fewer hours of sleep also reported increased sugary beverage consumption.
There are many things to help you get a good night's sleep, including certain drinks like herbal teas, turmeric lattes, and tart cherry juice. Drinks to avoid close to bedtime include alcoholic, caffeinated, and sugary drinks. If you still have sleep problems, consult a healthcare provider for more guidance.
