Warm milk not cutting it? Give your sleep a glow with these science-backed sips

Insomnia can be a literal killer. So can a noisy brain. The American Academy of Sleep Medicine says you need at least seven hours of shut-eye a night, but that’s a lot easier said than done when your brain refuses to shut up or agree to sleep at all.

But don’t give up on a good night’s rest just yet, because the solution may be hiding right in your kitchen. Aside from the usual bedtime snacks, there are specific drinks that act as natural sleep aids to help you stay out after drifting off. These drinks are full of ingredients that not only benefit your health. They are actually scientifically backed to help you maintain a better sleep schedule.

By taking a simple trip to your closet, you can replace tossing and turning with real quality rest. If you’re ready to stop fighting your pillow, here are the best drinks to help you finally pass out and stay that way.

What should you not drink before bed?

There are some drinks you should avoid before bed because they can negatively affect your sleep. Alcohol is one such example, as it can cause fragmented sleep, reduced rapid eye movement sleep, and even insomnia. Breathing problems can worsen and sleep apnea can rear its ugly head. One study showed that total sleep was reduced by 1 hour after consuming caffeine 6 hours before sleep. Alcohol also causes frequent urination, keeping you up throughout the night.

Caffeine is another example of a drink to avoid before bed. Coffee, soda, and even chocolate contain enough caffeine to affect your sleep, and the added sugar not only keeps you up at night, but also puts you at risk for a host of other health problems like diabetes and heart disease. WebMD suggests completely eliminating caffeine in two weeks. You can then try slowly reintroducing caffeine into your diet, but you should stop immediately if you start having trouble sleeping again.

10 Best Sleep Drinks

While some drinks will keep you awake, there are sleep drinks that will help you fall asleep — and stay asleep — without a problem. Before bed, try a glass of one of these drinks that contain natural ingredients that help induce sleep.

Chamomile tea

Chamomile is one of the best herbal teas that has been proven to help you fall asleep quickly. It does not contain caffeine to keep you awake and instead consists of a natural sedative called apigenin. Chamomile has been shown to improve sleep quality by reducing the number of awakenings to uninterrupted sleep. In addition to its sleep benefits, chamomile can reduce inflammation, improve skin health, and help people with diabetes.

Warm milk

Before bed, a glass of warm milk may be just the trick to help you sleep better. It contains tryptophan, which increases your melatonin and helps prevent sleep disorders like insomnia. Studies show that warm milk can help sleep in those 65 and older. Milk is also one of the most nutritious sleep drinks, providing you with calcium, potassium and vitamin D.

Banana Smoothie

Like milk, bananas also contain tryptophan, which can help you sleep better, so making a banana smoothie is one of the best sleepy drinks you can enjoy. They’re also a rich source of magnesium, a supplement critical to melatonin production and maintaining your normal circadian sleep cycle. The carbohydrates in bananas have been shown to help you fall asleep faster, and the potassium helps reduce muscle cramps for fewer sleep interruptions. Just be careful not to add sugar to your smoothie to counteract the positive effects of the banana.

water

A small amount of water can do wonders for your sleep. It keeps your body hydrated, regulates your temperature, and helps break down waste so you can expel toxins through sweat. It can protect against dehydration, constipation and even kidney stones. Be careful not to drink too much water, though, so you don’t have to get up for bathroom breaks. Ice cubes may be a better alternative if you’re worried that a glass of water might be too much before bed.

Valerian root tea

Valerian comes from the honeysuckle family and its roots have been known to fight insomnia and promote better sleep since the second century AD. It is a gentle and natural sleep aid used instead of prescription drugs to treat a number of sleep-related disorders, as well as anxiety and restlessness. A cup of valerian root tea has also been shown to help you fall asleep faster, making it one of the best drinks to help you sleep on our list.

Magnesium drink mix

If you want to skip the banana smoothie, you can still get magnesium through a simple drink mix. It can improve your sleep schedule so you sleep longer, and it increases melatonin production to help you sleep more soundly. In addition to better sleep, magnesium supports the nervous system while strengthening bones and improving muscle function, heart rate and blood sugar. Try the Sleepy Girl Mocktail with tart cherry juice, sparkling water or soda, and magnesium powder.

Lemon balm tea

Lemon balm is a member of the mint family and is often called bee balm. Like valerian, you can drink this herb in a cup of warm tea before bed. A calming herb, it works with other herbs like valerian to improve your sleep and fight insomnia. It can also help with anxiety, and one study even showed a reduction in teeth grinding in children during sleep.

Tart cherry juice

Montmorency cherries, or sour cherries, are used to make tart cherry juice, another fantastic bedtime drink. It has a whole host of nutrients including magnesium, potassium, calcium, iron and zinc. They have been proven to help you sleep longer and better, especially for people with insomnia. Packed with antioxidants, it also reduces inflammation and boosts your immune system.

Almond milk

Almond milk is a good option for those who are lactose intolerant or just prefer some flavor in their milk. A glass of it before bed provides a triple effect of tryptophan, melatonin and magnesium – all ingredients that have been shown to help you sleep better. Almond milk helps fight insomnia while building immunity, strengthening bones and protecting the heart.

Mint tea

Peppermint is loved for its cool minty taste, and a cup of peppermint tea before bed can help you rest better. It is caffeine free and serves as a natural muscle relaxant so your body can relax into sleep. It has numerous medical benefits: it relieves tension headaches and migraines, helps build better immunity, and can improve energy. It has also been shown to help with gastrointestinal issues.

There are many sleepy drinks you can enjoy before bed that will help you sleep longer and sounder. With so many additional health benefits, you can improve your sleep and overall health with just one cup. No matter which you choose, your body is sure to thank you.