Sweet Dreams: Best Bedtime Drinks for Good Sleep

A consistent nighttime ritual can signal to your body that it is time to relax and transition into sleep. Certain warm, non-caffeinated drinks can enhance this effect by providing calming compounds or natural sleep hormones (Birdman USA, 2021).

Here are the best, safest drinks to add to your bedtime routine.

1. Chamomile Tea (The Calmer)

Chamomile is an inevitable winner in bedtime teas. It is often used as a potential sedative and can help lower symptoms of sleep deprivation.

• Action: The infusion of chamomile flowers in hot water promotes relaxation and can help you fall asleep quicker. It is safe to drink daily (Birdman USA, 2021).

2. Tart Cherry Juice (Melatonin Power)

Tart (or sour) cherries contain natural melatonin, the hormone that helps regulate your sleep-wake cycle. Studies in older adults have shown that drinking tart cherry juice can increase total sleep time and help treat insomnia symptoms (Birdman USA, 2021).

• Action: Drinking two cups ($\text{480}$ mL) per day for two weeks has been shown to be effective.

3. Milk with Cinnamon (The Traditional Soother)

Warm milk is a classic sleep aid, providing a sense of comfort and potentially containing trace amounts of tryptophan (a precursor to serotonin and melatonin). Adding cinnamon can enhance the calming ritual.

• Action: A small, warm serving helps relieve muscle stress and promotes relaxation (Best Emirati Restaurant in Podgorica, 2023).

4. Ashwagandha Moon Milk

Ashwagandha is a traditional Ayurvedic herb used to treat stress and anxiety. It contains compounds that can help the body relax and prepare for rest, improving overall sleep quality (Birdman USA, 2021).

• Action: Moon milk is made from Ashwagandha, cardamom, cinnamon, and nutmeg in any type of milk.

5. Water (Hydration Balance)

Proper hydration is crucial for sleep, as dehydration can impair cognitive processes and cause headaches, which disrupt rest.

• Action: Sip water regularly throughout the day. Crucially: Reduce your fluid intake in the hour or two before bed to prevent night-time trips to the bathroom that interrupt sleep (numan, 2024).

Key Rule: Avoid Caffeine and Alcohol

Never consume caffeine (coffee, black tea, cola, certain chocolates) in the hours leading up to bedtime, as it is a powerful stimulant. While alcohol may initially make you feel sleepy, it severely fragments sleep quality later in the night.