8 Drinks to Help You Fall Asleep Faster—and Get Better Quality Sleep

Sip on these drinks if you want a good night's sleep.

Sleep is a hot commodity for many of us. In fact, an astounding 50 to 70 million Americans report having ongoing sleep disorders or difficulties, according to the National Institutes of Health. And as busy fall schedules start to ramp up, getting a restful night’s sleep is even more important (and, in some cases, difficult).

While some may reach for their favorite nightcap to help ease into sleep, alcohol is actually one of most well-known disruptors to healthy sleep . But this inconvenient truth doesn’t mean enjoying a delicious evening beverage is off the table. In fact, there are several beverages that are not only tasty and comforting, but promote a good night’s rest as well. Read on to learn about the best drinks to help you fall asleep faster, and make the most of your shuteye.

Meet Our Expert

• Jill Nussinow , MS, RDN, registered dietitian and owner of The Veggie Queen
• Rhyan Geiger , RDN, registered dietitian and founder of the Phoenix Vegan Dietitian

8 Drinks to Help You Fall Asleep Faster

Our top eight drinks for sleep could very well help you fall asleep faster and stay asleep longer (sounds nice, doesn’t it?).

Tart Cherry Juice

When it comes to beverages rich in sleep-supporting nutrients, it’s tough to beat tart cherry juice . This is thanks to the fact that it is a great source of not only magnesium and melatonin, but also contains a small amount of tryptophan . Plus, a 2018 small randomized control trial found this sweet sour beverage to increase both sleep time and sleep efficiency (i.e. how well you’re sleeping).

Related: 8 High-Protein Grains—and How to Incorporate Them Into Your Diet

Chamomile Tea

Chamomile is a beautiful white flower, not dissimilar to a daisy. But don’t let its dainty appearance fool you, this plant is a medicinal powerhouse that is readily used as an anti-inflammatory agent to support immune, metabolic, and mental health. It’s also often turned to for easing into a good night’s sleep as a nervine (or agent that calms the nervous system). “However, people with ragweed allergies need to be cautious with chamomile,” Jill Nussinow, MS, RDN adds, as this plant is a ragweed relative.

Warm Milk

Some of us may have fond childhood memories of sipping on warm milk before tucking into bed. And as it turns out, this is actually a very legitimate practice to promote better sleep. Cow’s milk is rich in tryptophan, magnesium , and vitamins A, B12, and sometimes D. Plus, drinking warm beverages can produce a calming effect, priming us for quality shuteye.

Sleepy Girl Mocktail

“We’ve all seen the trending ‘sleepy girl mocktail’ with tart cherry juice, and it has some validity,” says Rhyan Geiger, RDN. This viral TikTok drink combines tart cherry juice, a scoop of powdered magnesium, and lemon lime prebiotic soda. However, it can also be made with plain sparkling water in place of the prebiotic soda. And if carbonated beverages cause you to feel bloated after the fact, squeeze in half a lemon instead, you’ll get the added sleep benefits of vitamin C .

Lemon Balm Tea

If you’ve never tried lemon balm tea, this sleep promoting beverage is actually a dream to drink thanks to its mild, slightly sweet flavor. “Lemon balm is relaxing and tastes good, perfect for before bed,” says Nussinow. And research points to this benefit, with an initial 2011 study finding lemon balm tea to reduce insomnia symptoms by 42 percent in study participants.

Kiwi Banana Smoothie

If you like something a little more substantive before bed, a kiwi banana smoothie may be just the thing. And while this combination may seem a little odd, bananas are rich in tryptophan, magnesium, melatonin, fiber , and vitamins B6 and C, while kiwis are rich in serotonin and fiber. 2023 research has even linked kiwi consumption to better sleep in athletes.

Golden Latte With Almond Milk

Golden milk or golden lattes are becoming an increasingly popular menu item in cafes across the country. This is thanks to the plethora of health benefits its star ingredient— turmeric —offers. Turmeric is rich in antioxidants that help to reduce inflammation in the body, addressing any inflammatory causes for sleep troubles. A 2024 study found its active ingredient, curcumin, to be effective in alleviating symptoms of anxiety (a common sleep disruptor), and a 2021 animal study discovered it may also have a sleep-promoting effect. And for those following a dairy-free lifestyle, almond milk is a great addition to any evening beverage, including your golden latte, as this alternative milk is rich in melatonin, magnesium, and tryptophan. Plus, initial research has shown that almond intake may reduce symptoms of insomnia, according to a small 2019 study .

Related: 10 Foods to Eat for Better Sleep (That Aren't Chamomile Tea)

Decaffeinated Green Tea

And finally, while caffeinated tea is a no-no prior to bedtime, decaffeinated options, like decaf green tea , may be a great alternative. “L-theanine, which is found in green, black and white tea, can promote healthy sleep,” says Nussinow. This benefit is partly due to L-theanine’s promotion of relaxation in the brain, according to the Sleep Foundation . The anti-inflammatory benefits of the plant compounds found in green tea, like quercetin, kaempferol, catechins, and epigallocatechin gallate (EGCG), don’t hurt when it comes to restful sleep, either.

Nutrients That Promote Healthy Sleep

As you might have deduced from the above drinks for sleep, there are quite a few nutrients that promote better shuteye, including fiber, magnesium, tryptophan, melatonin, and a wide variety of vitamins. Let’s get a little more insight into how these work.

• Fiber: Fiber’s positive influence on the gut microbiome may support restful sleep through the gut-brain axis according to a 2022 study in Food & Function . This research linked fiber intake to symptom reduction of several types of sleep disorders. Fiber-rich foods include a range of plant-based options like fruit, veggies, whole grains , nuts, seeds , and legumes.
• Magnesium: When it comes to sleep-related supplements, magnesium is one of the most common grabs. This is because a growing body of evidence has linked magnesium to improvements in both sleep quality and duration. “Magnesium can be found in leafy greens, legumes, whole grains, and almonds ,” says Nussinow. Tart cherries and avocados are other rich sources of this mineral.
• Tryptophan: Naps following Thanksgiving dinner are often blamed on the tryptophan found in turkey. And while this sleepiness may have more to do with the volume of food (and drinks) consumed on this beloved holiday than the tryptophan found in a portion of turkey, this amino acid has been linked to better sleep . This is because tryptophan is a precursor to serotonin—a neurotransmitter that plays a significant role in circadian rhythm regulation. Great sources of tryptophan include beans, pumpkin seeds , turkey, chicken, fish, eggs, and dairy.
• Melatonin: In the supplement aisle, melatonin is neck-and-neck with magnesium as a best seller for sleep. This hormone is another key player in circadian rhythms, and has been shown to support healthy sleep patterns. “Melatonin, most commonly found in sleepy time supplements, can be found naturally in nuts and mushrooms ,” Geiger adds. Fish, eggs, tart cherries, and dairy are also great sources of this sleep supporter.
• Vitamins: And finally, there are a slew of vitamins that can encourage healthy sleep , including vitamins A , B1 , B6 , B9 , B12 , C , D , E , and K . These work through either supporting the synthesis of sleep-promoting neurotransmitters, addressing concerns that commonly interfere with sleep (like restless leg syndrome), reducing inflammation , or have research behind them to show they encourage healthy sleep. Sources of these vitamins range across the food groups, but dark leafy greens, cruciferous veggies , citrus fruits, lean proteins, eggs, and sweet potatoes are some great places to find a variety of these sleep promoters.
  

Related: 8 Realistic Ways to Get Better Sleep Tonight

What Not to Drink Before Sleep

We also want to be cautious to limit beverages high in sleep-interfering substances like caffeine , alcohol, and added sugar. “Caffeine can be a big sleep disruptor, and should be avoided as early as eight hours before bedtime for troubled sleepers,” Geiger emphasizes. Drinks that tend to cause stomach upset are good to avoid as well. This can vary from person to person, but an example would be carbonated beverages, which can cause gas and bloating in some people, disrupting restful sleep.

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