5 Drinks That Can Help You Fall Asleep Faster, According to Experts

A consistent bedtime routine can significantly improve your sleep quality, and starting with a calming beverage ritual might be a helpful step. While chamomile tea is commonly known for its relaxing effects, other drinks and teas can also promote better sleep and help you unwind after a busy day. We consulted registered dietitian nutritionists to identify the best beverages to enjoy before bed. They explained why these drinks effectively induce calmness, how much to drink, and the ideal timing for consumption. If you struggle to fall or stay asleep, consider adding one of these beverages to your bedtime routine.

Cherry Juice

Cherry juice may sound like an unusual bedtime beverage, but its benefits might convince you to give it a try. It's a natural source of melatonin, the hormone that regulates sleep-wake cycles, and it contains compounds that help your body absorb tryptophan, a protein essential for producing sleep hormones such as serotonin and melatonin, says Shelley Balls, a registered dietitian from Flawless Bloom.

"Cherry juice also contains polyphenols that decrease inflammation and can help improve sleep quality," Balls says. However, be careful when consuming cherry juice because it naturally has a high sugar content, warns Johanna P. Salazar, registered dietitian nutritionist and founder of Healing Nutrition.

Chamomile Tea

Chamomile tea is a classic bedtime beverage, thanks to its natural compound apigenin, which binds to receptors in the brain and helps calm the nervous system, making it easier to relax, Balls says. "This is one of my favorite teas to have in the evenings after back-to-back meetings all day," Salazar adds.

To take full advantage of chamomile tea's benefits, drink it 30 to 45 minutes before bed so it has time to metabolize and support sleep. This timing also gives you a chance to use the bathroom before bed, helping prevent sleep interruptions, Balls says.

Cow's Milk

A glass of cow's milk before bed may improve sleep quality because it also contains tryptophan (like cherry juice), a protein that helps your body produce melatonin and serotonin. It also naturally contains small amounts of both hormones, Balls says. "As a general rule, we should be aiming for 3 servings of dairy each day to promote overall health," she says. "To promote sleep, aim to drink a glass of milk with dinner."

In addition, milk is a good source of calcium, vitamin D, and magnesium, which help your body relax and support better sleep, Balls says.

Passionflower Tea

Passionflower tea is another herbal option that can help calm a racing mind after a long day, Salazar says. It also supports deeper sleep. "Passionflower is a nervine that soothes and nourishes the nervous system, leading to a calmer mind and body," she says. "Passionflower also contains GABA, a neurotransmitter that aids in reducing brain activity."

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Holy Basil Tea

Holy Basil, also known as Tulsi, is an adaptogenic herb commonly steeped and consumed as a tea. It helps enhance the body's response to stress, leading to a calmer state that prepares you for sleep, Salazar says.

Holy basil also helps regulate the adrenal glands, which release the stress hormone cortisol. If your mind tends to race at the end of the day, this tea may be a good option to help you unwind before bed.

How Much Should You Drink Before Bed?

To get the most out of these bedtime beverages, drink 6 to 8 ounces one to two hours before bed. Avoid drinking more than 8 ounces, as it may cause you to wake up during the night to use the bathroom, Salazar says.

Salazar also recommends enjoying your drink as part of your wind-down routine. Pair it with calming music, time away from screens, and dimmed bedroom lights to help promote relaxation and better sleep.