Getting enough sleep is essential for maintaining a healthy body and mind. However, many people find it difficult to get the rest they need, which can have negative effects on their health and well-being. Fortunately, there are several drinks that can help you sleep better and wake up feeling refreshed. In this guide, we’ll explore the top drinks for better sleep and provide insights from medical professionals and sleep experts.

Why Drinking Can Improve Your Sleep?

Firstly, it’s important to highlight the importance of hydration to help towards better sleep quality. Even being slightly dehydrated can lead to difficulties in getting a good night’s sleep. Sipping on water regularly throughout the day should help to prevent dehydration.

In addition to hydration, there is a range of drinks that can actively help in promoting better sleep. Ingredients such as tryptophan, magnesium, calcium, and melatonin, found in some herbal teas and medicinal drinks, can all enhance relaxation and help achieve deeper, more restful sleep. Moreover, avoiding drinks that are high in caffeine, sugar, or alcohol can also significantly improve one’s sleep quality.

The Top Drinks for Better Sleep

1.Chamomile Tea: Chamomile tea is a popular beverage enjoyed by many, thanks to its calming and soothing properties. Chamomile contains an antioxidant called apigenin, which has been shown to promote relaxation and induce sleepiness. A recent study from The National Institute of Integrative Medicine in Melbourne, examined the link between chamomile consumption and sleep quality in postpartum women and found that chamomile tea significantly improved sleep quality as well as reduced depression and anxiety.

Chamomile Tea

2.Tart Cherry Juice: Tart cherry juice has been shown to improve sleep quality and duration. Tart cherries are high in melatonin, a hormone that regulates the sleep-wake cycle. A recent study by the University of Pennsylvania found that participants who drank tart cherry juice twice a day, for two weeks, slept on average 84 more minutes compared to those who did not drink the tart cherry juice.

Tart Cherry Juice

3.Warm Milk: Warm milk is a classic sleep remedy, and for good reason. Milk contains tryptophan, an amino acid that is involved in the production of serotonin, a neurotransmitter that promotes feelings of well-being and relaxation. In addition, the warmth of the milk can also have a soothing effect, aiding in relaxation.

Warm Milk
4.Valerian Root Tea: Valerian root tea is a medicinal drink commonly used to promote relaxation and improve sleep. Valerian root contains valerenic acid, which has been shown to activate receptors in the brain associated with sleep promotion. A study published in the journal Pharmacology Biochemistry and Behaviour found that valerian root significantly improved sleep quality, as well as reduced time taken to fall asleep and aided in waking up feeling more rested.

Valerian Root Tea
5.Passionflower Tea: Passionflower tea is another great option for promoting relaxation and improving sleep quality. Passionflower contains an assortment of flavonoids, which have been shown to have calming and sedative properties. A study on the effects of passionflower tea on sleep quality, published in the journal Phytotherapy Research, found that passionflower tea significantly improved sleep quality and duration.

Passionflower Tea

Final Thoughts

Getting enough restful sleep is critical to overall well-being, but it’s a challenge that can be difficult to overcome. Fortunately, there are several effective drinks that can help promote relaxation and improve sleep quality. From chamomile tea to tart cherry juice, these beverages are natural, safe, and effective ways to improve sleep. We hope this guide has been helpful and beneficial, and we encourage our readers to give some of these beverages a try.


  1. Healthline, How Sleep Deprivation Affects Your Body and Mind
  2. PubMed, Chamomile: A herbal medicine of the past with a bright future
  3. National Center for Biotechnology Information (NCBI), The Effect of Tart Cherry Juice on Sleep Duration and Quality in Older Adults: A Systematic Review and Meta-Analysis
  4. Medical News Today, Can Warm Milk Really Help You Fall Asleep?
  5. Pharmacology Biochemistry and Behavior Journal, The Sleep-Enhancing Effect of Valerian Inhalation and Sleep-Shortening Effect of Lemon Inhalation
  6. Wiley Online Library, A Double‐Blind, Placebo‐Controlled Investigation of the Effects of Passiflora incarnata (Passionflower) Herbal Tea on Subjective Sleep Quality