Trouble Sleeping At Night? Here Are 7 Drinks That Can Help

Some drinks like chamomile tea and cherry juice can help improve your sleep quality and ease symptoms of sleeping disorders such as insomnia. 

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Apr 02, 2023 20:30 IST
Trouble Sleeping At Night? Here Are 7 Drinks That Can Help

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Did you ever notice how sleep deprivation lowers your efficiency, concentration, and energy levels? This is because your body releases chemicals during sleep that aid cell repair and regulate how much energy the body uses.

Sleep deprivation can also increase the risk of developing diseases like diabetes, depression, and obesity. Some beverages can help improve your sleep quality and provide you relief from sleeping disorders such as insomnia. They contain ingredients like tryptophan and melatonin, while others work to reduce evening aches and discomfort. However, you should avoid consuming too many drinks, especially if you have a sensitive bladder. 

Drinks You Must Try To Improve Your Sleep

Chamomile Tea

Drinking chamomile tea before bedtime can improve your sleep. It has a sedative effect that helps induce sleep and enhances the quality of your sleep. It is better to drink the tea at least 45 minutes before sleeping as it gives your body ample time to process the chemical elements that make chamomile a potent sedative.

Turmeric Milk

Turmeric milk has many health benefits, one of which is promoting healthy sleep. It has anti-inflammatory properties and is suitable for those with restless sleep or insomnia.

Also Read: 5 Healthy Lifestyle Habits To Manage Obstructive Sleep Apnoea

Ashwagandha Tea

Ashwagandha has several medicinal properties and is effective in relieving insomnia symptoms. Pregnant and breastfeeding women and people with autoimmune disorders should avoid drinking this tea without prior consultation from a doctor. 

Peppermint Tea

Peppermint tea is considered one of the most suitable bedtime drinks. It helps relax your muscles, reduces anxiety, and enables you to sleep for a longer duration. It is suitable for your health as it contains no caffeine and powerful antioxidants.

Lemon-Ginger Tea

Drinking lemon-ginger tea before bed is a good way to relax your body. It calms your mind and promotes sleep. It also improves your sleeping patterns and provides you relief from indigestion, which may hamper your sleep.

Cherry Juice

You can consume cherry juice before bed to sleep well at night. It contains tryptophan, a precursor to the hormone melatonin, which helps control when you go to sleep and wake up.

Green Tea

Drinking green tea throughout the day can improve your sleep quality. It contains theanine that promotes sleep and reduces hormones that cause stress. However, avoid drinking it before bed as it contains caffeine, making it difficult to sleep.

Also Read: Trouble Sleeping At Night? 6 Ways To Increase Melatonin Production That Can Help

Tips To Promote Sleep Quality

Here are some measures you should follow to improve your sleep quality

  • You should follow a sleep schedule and stick to it. Have fixed waking and sleeping hours; don’t stay awake if you are tired.
  • Don’t use electronic devices before going to sleep, as the blue light from them hampers your sleep quality.
  • If you have trouble sleeping at night, avoid long daytime naps. 
  • Refrain from drinking alcohol at night as it affects your hormones and disturbs your sleep. 
  • You can also take a hot shower to calm your mind and relax your muscles. 


If you have trouble sleeping even after drinking the above mentioned beverages and taking necessary measures, visit a doctor. You may be suffering from sleep disorders, so diagnosing it as soon as possible is essential.