---
title: Best Drinks to Help with Sleep
description: Are you having trouble going to sleep? These few beverages could be an excellent night cap that could actually help improve your sleep quality!
image: https://info.ancsleep.com/hubfs/Canva%20images/Best%20Drinks%20to%20Have%20Before%20Bed.png
---

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# ANCSLEEP BLOG

# Best Drinks to Help with Sleep

Posted by [Darian Dozier](https://info.ancsleep.com/blog/author/darian-dozier) on Nov 25, 2021 8:00:00 AM

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Throughout our day, we consume many different beverages. Some are good for us, and some should be consumed in moderation. However, what we're drinking throughout the day, especially late at night, can impact our sleep. This is why it's important to know the best drinks to help us with sleep so we can try and switch to those as the day progresses. It's a good idea to not drink much the last hour before bed so you don't need to use the bathroom in the middle of the night. However, there are some great beverage options for you before heading to sleep.

## Cherry Juice

Cherry juice is a refreshing drink, but also can help you go to sleep. Cherry juice contains tryptophan which breaks down to melatonin, a natural hormone that regulates your sleep-wake cycle. If you have abnormal amounts of melatonin, then that could be why it's hard for you to go to sleep. Cherry juice, however, can help boost that natural hormone to help regulate your sleep-wake cycle. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617749/) even showed that drinking cherry juice throughout the day could improve sleeping patterns.

## Chamomile Tea 

Chamomile is a tea derived from the Chamomile flower that has been in use for ages in medicines, supplements, and teas. Chamomile may improve sleep quality because of its anxiolytic effect, or ability to calm anxiety. Anxiety and stress can be a huge factor influencing insomnia and trouble going to sleep, so by addressing that, one could potentially reduce their sleeping troubles. This tea is safe to drink every day, and can be prepared at any time of the day, especially close to bed. 

## Valerian Tea

Valerian is another plant that can be used to help induce sleep. It's a medicinal herb that is used to promote sleep and reduce insomnia. There has been promising evidence from [studies](https://www.ncbi.nlm.nih.gov/pubmed/24199972) looking at Valerian Tea in menopausal women who reported an increase in sleep quality. There is more information that is needed, however, it's important to pay attention to the doses, as large doses could have [negative effects](https://pmc.ncbi.nlm.nih.gov/articles/PMC8493856/#:~:text=Doses%20higher%20than%201060%20mg,%2C%20and%20glutamine%20%5B6%5D.). 

## Peppermint Tea 

Peppermint is a potent smelling plant that induces feelings of nostalgia. It's most known for its use in candies, but the tea is also fantastic for inducing sleep. The tea is believed to have antiviral, antimicrobial and even anti-allergenic properties, while also helping with gastrointestinal issues like IBS and indigestion. Peppermint tea can help relax an upset stomach before bed, but it's unclear how it directly impacts sleep. It is important, however, to consult your physician before starting peppermint tea due to possible effects it can have with other medications for blood pressure and diabetes. 

## Warm Milk 

Warm milk is not just for babies. It could actually help you get to sleep. Cow's milk contains tryptophan, which increases serotonin, which also increases melatonin. These neurotransmitters and hormones help regulate the body's sleep-wake cycle and increase feelings of sleepiness. Before going to bed, warm up your favorite glass of milk and see if it has positive impacts on your sleep. Careful, though, if you're lactose intolerant as this could have the opposite effect. 

## Almond Milk 

Not to fret, though, if you are lactose intolerant, because almond milk also has sleep enhancing qualities. Whole almonds can improve sleep quality, and these nuts are blended and then strained to produce almond milk. Therefore, almond milk has some great vitamins and sleep-inducing hormones like tryptophan, melatonin, and magnesium! Magnesium has shown [increased associations ](https://fdc.nal.usda.gov/fdc-app.html#/food-details/455074/nutrients)with sleep inducing qualities.  

If you still find yourself having trouble getting to sleep, then take this free online sleep test so that you can find out more about what may be inhibiting your ability to get good sleep. 

[![Take a Free Online Sleep Test](https://no-cache.hubspot.com/cta/default/2589155/7aac5edb-65b7-4bef-a8f3-925ec898aff1.png)](https://cta-redirect.hubspot.com/cta/redirect/2589155/7aac5edb-65b7-4bef-a8f3-925ec898aff1)

 Topics: [Sleep routine](https://info.ancsleep.com/blog/topic/sleep-routine)

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- [CKD (1)](https://info.ancsleep.com/blog/topic/ckd)
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- [Cortisol (1)](https://info.ancsleep.com/blog/topic/cortisol)
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- [sleep and empathy (1)](https://info.ancsleep.com/blog/topic/sleep-and-empathy)
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- [sleep and temperature (1)](https://info.ancsleep.com/blog/topic/sleep-and-temperature)
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