Did you know what you drink before bed can help you sleep better? Paired with a healthy sleep routine (going to bed early, cutting screen time, etc.), herbal tea, some milk, etc., can make a difference in how quickly you fall asleep and the level of rest you get.
Keep reading to discover our list of 15 sleep-boosting drinks to try today. These drinks aren’t just about flavor—they support relaxation and calm your mind, making it easier to wind down after a busy day. Small changes like these could be what you need to sleep more soundly tonight.
Oat Milk
Switching to oat milk before bed can offer a blend of nutrients that support relaxation. Oats are naturally high in magnesium, which can help reduce muscle tension. The beta-glucans in oat milk maintain steady blood sugar levels through the night, reducing interruptions.
It’s also free from the heaviness of dairy, making it easier to digest. Try it warm with vanilla or cardamom for a calming evening treat. The gentle sweetness and smooth texture make it an easy addition to your nightly wind-down routine.
Decaf Green Tea
Green tea doesn’t have to be caffeinated to be effective. The decaf version offers the same gentle dose of L-theanine, which supports a calmer mind and steadier nerves. Drinking it warm signals your body to relax, while the lack of caffeine means no interruptions to your sleep.
It’s a simple, fuss-free option for tea lovers who want something light before bed. Pair it with a good book or quiet music; you’ve got an effortless way to shift into nighttime mode without sacrificing taste.
Coconut Water
Coconut water is more than a refreshing drink—it’s packed with magnesium and potassium, two minerals that help relax your muscles and calm your nerves. It’s a natural way to support hydration, especially if late-night snacks or caffeine have thrown your balance off.
The mild sweetness makes it an easy option before bed, and its light texture won’t leave you feeling heavy. Try drinking it chilled or at room temperature about an hour before you turn in. For the best benefits, skip the flavored versions and stick to plain coconut water.
Banana Smoothie
A banana smoothie isn’t just delicious—it also contains sleep-friendly nutrients. Bananas are rich in magnesium and potassium, which help relax muscles and calm the nervous system. Blend one ripe banana with a cup of milk (or almond milk), a dash of cinnamon, and a drizzle of honey.
Milk provides tryptophan, which works with your body to encourage restfulness, while honey can gently balance blood sugar. The mellow sweetness and creamy texture make it a satisfying treat.
Turmeric Latte
Golden and aromatic turmeric lattes combine milk, turmeric, and spices like cinnamon and ginger for a soothing evening treat. Turmeric’s curcumin supports relaxation by easing inflammation and tension.
A touch of honey or maple syrup enhances the flavor, balancing the earthiness of the turmeric with natural sweetness. This versatile drink works well with any type of milk, from almond to oat or dairy.
Lavender Tea
Lavender tea offers a comforting blend of relaxation and floral flavor. Its linalool-rich profile gently calms the nervous system, making it easier to release daily stress. Brewed from dried lavender or tea sachets, it’s caffeine-free and won’t interfere with your body’s natural rhythm.
Lavender tea pairs beautifully with quiet moments—a book, soft music, or simply sitting in the stillness of the evening. Its caffeine-free profile means it won’t disrupt your rest, and its delicate floral notes make it easy to enjoy.
Date Milk
Date milk is a rich, velvety drink that is satisfying and soothing. Dates contain tryptophan, an amino acid that encourages the production of serotonin and melatonin, two hormones that regulate sleep.
When blended with milk, this combination gives you a drink that supports your body’s natural ability to relax and ease into a peaceful night’s rest. With a touch of natural sweetness, it’s a comforting way to unwind before hitting the pillow.
Chamomile Tea
Chamomile is the cult classic of all teas for boosting sleep. Its secret lies in dried flowers that deliver a mild, slightly sweet taste, complemented by a natural compound called apigenin. This antioxidant has been studied for its connection to body processes tied to calm brain activity.
Chamomile’s caffeine-free nature makes it perfect for late evenings or any time you want an herbal drink. Brew it fresh and pair it with honey for a classic combination, or enjoy it plain for a pure experience.
Fig and Cardamom Milk
Fig and cardamom milk is a creamy drink that combines the mild sweetness of figs with the aromatic flavor of cardamom.
Figs provide magnesium and potassium, essential nutrients that support the body’s natural rhythms. Cardamom adds flavor and antioxidants, making the combination tasty and functional.
To make it, simmer milk with dried figs and crushed cardamom pods, then blend the mixture until smooth. Strain it for a silky finish, or keep the unstrained version for a rustic charm. We recommend serving it warm; it’s delicious and satisfying.
Hibiscus Tea
Hibiscus tea delivers a tangy, vibrant flavor by steeping dried hibiscus petals in hot water. Rich in antioxidants like vitamin C, it supports the body’s natural processes and is free of caffeine, making it a great choice for any time of day.
You can add honey or maple syrup to balance the tartness, or you can drink it as is if you prefer a bolder flavor. To make it, steep a teaspoon of petals for 5-10 minutes and adjust for taste. The tea is visually stunning, perfect for ending your evening and boosting sleep.
Honey and Lemon Water
Honey and lemon water is the perfect drink to end and start your day, combining hydration with natural nutrients. Lemon provides vitamin C, which supports the immune system, while honey contains natural sugars that can promote steady energy levels.
Warm water helps dissolve the honey and enhances the drink’s comforting quality. To make it, squeeze half a lemon into a cup of warm water, stir in a teaspoon of honey, and enjoy. It’s simple, refreshing, and easy to prepare, and its benefits go beyond taste.
Beet Juice
Beet juice is rich in nitrates, which help improve blood flow and oxygen delivery. It also supports relaxation and can naturally ease the body into calmness. It contains magnesium, which relaxes the muscles and reduces restlessness.
A glass in the evening gives you a nutrient boost that sets the stage for a much better night’s rest. For a twist, mix it with apple juice or ginger for added flavor without sacrificing its benefits.
Blooming Tea
Blooming tea is gorgeous and made from tightly tied flower buds, usually jasmine. When hot water hits, it slowly unfurls, offering a smooth floral taste. To brew, just drop the tea ball into a pot, pour over hot water, and let it steep for a few minutes.
The tea is a treat to the senses—light, refreshing, and easy to prepare.
Kiwi Smoothie
A Kiwi smoothie is a quick and refreshing way to wind down before bed. Blend two ripe kiwis with half a banana, a cup of plain yogurt, and a splash of almond milk. Add a drizzle of honey for a touch of sweetness.
The kiwi’s natural creaminess balances its tang, creating a smooth drink that’s easy to enjoy. Leave the kiwi seeds in for a slight crunch if you like some texture.
Serve it chilled or at room temperature, depending on your preference. It’s simple to make and a great addition to your evening routine.
Jasmine Tea
Alongside Chamomile, Jasmine is another popular option for boosting sleep. This tea is made from green tea leaves scented with jasmine blossoms. It has a delicate floral aroma and a light, smooth flavor.
To prepare it, steep a teaspoon of loose-leaf jasmine tea or a tea bag in hot water for 3–5 minutes. If you want a balanced flavor, avoid boiling the water. You can drink it plain or add honey or maple syrup for (guilt-free) sweetness.
