Bedtime Drinks for Sleep: 8 Drinks That May Help

Can a Drink Really Help You Sleep?

Almost every culture has a bedtime drink. In India, it's often a glass of warm haldi doodh; elsewhere it may be chamomile tea or hot cocoa. Part of the appeal is the ritual: making and sipping a warm drink signals to your body and mind that the day is ending.

Research on specific drinks is still limited, and none of them works like a sleeping pill. But some have modest evidence behind them, and swapping evening tea or coffee for a caffeine-free option alone can make a real difference. Here are eight options and what's known about each.

8 Bedtime Drinks That May Help You Sleep

1. Warm milk

Warm milk is the classic bedtime drink. Milk contains tryptophan, an amino acid the body uses to make serotonin and melatonin, which help regulate sleep. Studies on whether milk itself improves sleep are mixed, but many people find a small warm glass calming, especially as part of a regular routine. Habuild has a separate guide on the benefits of drinking milk at night.

2. Chamomile tea

Chamomile has been used as a calming herb for centuries. A review that combined several studies found that chamomile improved sleep quality, although it didn't show a clear effect on insomnia itself. It's caffeine-free, gentle and easy to find in Indian stores. Habuild also has a dedicated guide to chamomile tea for sleep.

3. Tart cherry juice

Tart cherries naturally contain melatonin. In some small studies, drinking tart cherry juice increased melatonin levels and improved total sleep time. It can be expensive and harder to find in India, and it contains natural sugars, so a small glass is enough.

4. Ashwagandha milk

Ashwagandha is a well-known herb in Ayurveda, often mixed into warm milk at night. A review of several trials found a small but meaningful improvement in overall sleep, with stronger effects in people with insomnia. However, ashwagandha is a supplement with possible side effects, and there have been rare reports of liver problems. It isn't recommended during pregnancy. Talk to a doctor before using it regularly, especially if you take other medicines or have a thyroid or liver condition.

5. Valerian tea

Valerian root is a traditional herbal remedy for sleep. Research on it is inconsistent: some studies show small benefits, while others show none, and the American Academy of Sleep Medicine advises against using valerian to treat long-term insomnia. If you try it, buy a reputable product and check with a doctor if you take other medicines.

6. Warm haldi doodh (golden milk)

Turmeric milk is a comforting bedtime drink in many Indian homes. There isn't good research showing that turmeric itself improves sleep, but the warm milk base and the calming ritual can still make it a pleasant part of winding down. Keep it simple and avoid adding too much sugar.

7. Peppermint or other herbal teas

Caffeine-free herbal teas such as peppermint, tulsi or lemongrass don't have strong sleep research behind them, but they make a warm, soothing alternative to regular chai in the evening. Peppermint may aggravate heartburn in some people, so choose another option if you have reflux.

8. Warm water with a little honey or lemon

Sometimes the simplest option works best. A small cup of warm water can feel relaxing and gives you the ritual of a bedtime drink without caffeine, sugar or extra calories.

Drinks to Avoid Before Bed

Caffeine is the biggest sleep disruptor. Regular tea, coffee, green tea, colas and energy drinks all contain it, and caffeine can stay in your body for many hours. Most people sleep better if they have their last caffeinated drink by early afternoon.

Alcohol can make you feel drowsy, but it makes sleep lighter and more broken later in the night, so you may wake early and feel unrefreshed. Very sugary drinks late at night aren't ideal either, especially if you're managing your weight or blood sugar.

How Much Should You Drink Before Bed?

Keep bedtime drinks small, around a cup, and try to have them 30 to 60 minutes before bed. Drinking a lot of fluid late in the evening means you're more likely to wake up needing the toilet, which breaks up your sleep. It's better to drink enough water during the day so you're not thirsty at night.

A Note on Sleep Supplements

Many bedtime drinks sold online come with added melatonin, herbs or other supplements, and they often promise quick results. Supplements aren't regulated in the same way as medicines, so the amount of the active ingredient can vary, and some can interact with prescription drugs. If you're thinking about a sleep supplement, it's best to talk to a doctor first, especially if you're pregnant, breastfeeding or managing a long-term condition. For most people, a simple caffeine-free drink and steady evening habits are a safer place to start.

Make It Part of a Routine

A bedtime drink works best as part of a regular wind-down routine. Try having your drink at the same time each evening, then dim the lights, put your phone away and do something calm, such as reading or slow breathing. Over time, the routine itself becomes a signal to your body that it's time to sleep.

If you regularly struggle to fall or stay asleep despite good habits, no drink will fix the problem on its own. Speak to a doctor, as insomnia, stress, sleep apnea and other conditions need proper treatment.

How Habuild Can Help

Habuild's live sessions combine yoga, exercise and breathing, which support better sleep. The Habuild app's Water Reminder helps you drink enough during the day so you're not catching up at night, and the Box Breathing habit pairs well with a calm bedtime drink.

Editorial Sources

• •Hieu et al. – Effects of chamomile on sleep quality: a systematic review and meta-analysis (2019)
• •Howatson et al. – Effect of tart cherry juice on melatonin levels and enhanced sleep quality (2012)
• •Cheah et al. – Effect of ashwagandha extract on sleep: a systematic review and meta-analysis (2021)
• •NCCIH – Ashwagandha
• •NCCIH – Valerian
• •Sleep Foundation – Alcohol and Sleep

Health Disclaimer

This article is for general information only and is not medical advice. Please consult a doctor before taking herbal supplements, especially if you are pregnant, take other medicines or have a health condition.