If you’ve ever found yourself staring at the ceiling at 2 a.m., you know how frustrating it can feel to just lie there and stare into the void or doom scroll until you get sleepy. Thankfully, I don’t have that problem, but many people over 50 do.
And while there’s no magic drink that “cures” insomnia, there are some bedtime drinks that can help your body relax, unwind, and fall asleep more easily.
Enjoying a sleepytime drink before bed is great, but if you do have trouble sleeping, you may want to check your daily habits (including your diet) to eliminate stress and nervousness/anxiousness.
Some helpful tips to ensure a good night’s sleep:
- turn off electronics an hour before bed
- stop eating at least 3 hours before bed
- no caffeine after 4 pm
Without further ado, here are 12 bedtime drinks worth trying, and how to enjoy them for maximum benefits.
12 yummy bedtime drinks to help you sleep
Tart Cherry Juice
Tart cherry juice is one of the most effective natural options for sleep support. It contains melatonin, the hormone that regulates your sleep-wake cycle.
Directions
Drink a small glass (about 4–8 oz) in the evening, about 1–2 hours before bed. Choose unsweetened to avoid a sugar spike.
Chamomile Tea
A classic for a reason. Chamomile contains apigenin, a compound that helps calm the brain and promote drowsiness.
Directions
Sip slowly 30–60 minutes before bed as part of your wind-down routine.
Passionflower Tea
Passionflower may help increase GABA in the brain, a neurotransmitter that quiets mental chatter and helps you relax.
Directions
Best enjoyed in the late afternoon or early evening when your mind feels busy or overstimulated.
Valerian Root Tea
Valerian is often considered a stronger herbal sleep aid. It may help you fall asleep faster and improve sleep quality, though results vary from person to person.
Directions
Drink 30–60 minutes before bed. Start with a small amount to see how your body responds.
Lemon Balm Tea
Lemon balm is a gentle herb that helps ease anxiety and promote relaxation, especially helpful if stress is keeping you awake.
Directions
Have a cup in the evening, particularly on stressful days.
Magnesium Drink
Magnesium plays a key role in calming the nervous system and relaxing muscles. Many people are low in it, which can contribute to restless sleep.
Directions
Mix a magnesium powder into warm water or milk about an hour before bed.
Warm Milk
Sometimes, simple works best. Warm milk contains tryptophan, which is involved in the production of sleep-related hormones, but more importantly, it’s soothing and familiar.
Directions
Drink it warm, about 30 minutes before bed, as part of a calming nighttime ritual.
Golden Milk (Turmeric Latte)
Made with turmeric, ginger, black pepper, and milk, this anti-inflammatory drink helps your body relax and unwind. Here’s a simple recipe.
Directions
Best in the evening, especially if physical discomfort or inflammation is affecting your sleep.
Banana Almond Smoothie
Bananas are rich in magnesium and potassium, which support muscle relaxation and a calm nervous system.
Directions
Have a small smoothie in the evening, at least an hour or two before bed, so your body has time to digest.
Ashwagandha Latte
Ashwagandha is an adaptogen that helps lower cortisol, the stress hormone that can keep you wired at night.
Directions
Mix one cup of warm milk with 1/2 to 1 tsp of Ashwagandha powder. Enjoy in the evening if your sleep struggles stem from stress or burnout.
Glycine or Collagen Drink
Glycine is an amino acid that may help lower body temperature and signal your brain that it’s time to sleep. Many collagen powders naturally contain glycine.
Directions
Stir into warm water, tea, or milk about 30–60 minutes before bed.
Peppermint or Ginger Tea
These aren’t sedatives, but they can be incredibly helpful if digestion is interfering with your sleep. A calm stomach often leads to a calmer night.
Directions
Sip after dinner or before bed if you feel bloated or uncomfortable.
A Gentle Reminder
No single drink is a cure for insomnia, but any of these bedtime drinks, combined with a calming nighttime routine, can make a real difference.
If you have been having trouble sleeping for a long time, it may be time to check in with a healthcare professional to make sure there isn’t an underlying cause.
Sleep is super important as we age to help keep our minds sharp and to prevent accelerated aging. These are our golden years, and we should be sleeping like babies!
