The Nectar Guide to Bedtime Drinks For Easier Sleep

Written by Nectarsleep Editorial Team

Last updated on Sep 08, 2023

Better Sleep Blog
The Nectar Guide to Bedtime Drinks For Easier Sleep

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There’s something relaxing about winding down with a drink at the end of the day. In summer, there’s nothing lovelier than an ice-cold, tall glass of water with lemon, while in the winter we find ourselves reaching for that comforting mug of cocoa. But did you know that you can encourage some sweet slumber, depending on the drink you sip as you head to bed?

While a boozy night-cap might sound tempting (so much so that one in five of us pours a glass before bed, according to The Sleep Council) alcohol actually disrupts the opportunity for deep sleep, and suppresses melatonin: you might fall asleep quicker, but you won’t sleep as soundly. And that's a bad thing, because your body needs those hours to stay fresh and recharged. A glass of water on the bedside table is always good for keeping hydrated, but it’s not necessarily going to help you fall asleep any faster (not to mention those unwanted trips to the bathroom in the middle of the night). So, what are the best bedtime drinks to help you sleep? We ’ve rounded up a list of the best drinks that work wonders as natural sleep aids—as well as which ones to avoid.

Tea Time Makes for Easier Sleep

Us Brits love our tea, but when you’re hoping to catch some zzz’s, some late-night caffeine just isn’t going to cut it. Thankfully we’re spoilt for choice when it comes to caffeine-free options that can reduce stress levels and help you sleep. Chamomile tea has been used since ancient Egypt as a means to cure insomnia, but if you’re not a fan of the floral-tasting plant, then you might want to try a decaffeinated green tea, which contains amino acid theanine: also fab for reducing stress. And the list goes on: honey, orange, ginger, peppermint—we guarantee there’s a tea for you. A helpful tip? Look for valerian on the back of the packet: it’s this herbal property that works like a sedative to aid sleep.

Got Milk? Motherly Advice That Still Works Wonders

It turns out that our mum’s really do know best: a glass of milk before bed can help relax your body and mind and have you feeling sleepy in no time. Calcium can help calm the nervous system, while the natural sugars of lactose may affect your release of endorphins: bye-bye stress! Milk also contains amino acid tryptophan, which is used by the brain to produce serotonin. Malted milk – another one of our favourites here in the UK – which is essentially germinated cereal grain that’s dried out, is popular for good reason, too, as it’s packed with vitamin B, iron, zinc, magnesium, and phosphorus, which is great for helping us relax. Not a fan of good ol’ fashioned milk? Almond milk is also high in tryptophan and magnesium, again aiding serotonin.

Fruit Juice Makes a Great Alternative to Artificial Drinks

While there are plenty of sugary drinks (especially those caffeine-fuelled energy drinks) that you would be best to avoid if you’re looking to fall asleep easily, you can still enjoy a fruity bedtime drink that may help you rest easy. A tangy glass of cherry juice works a treat for something a little refreshing and different, and as the juice contains a high level of melatonin, that pleasant sleep hormone, you may find yourself feeling rested and ready for bed. A banana smoothie works great as that indulgent late-night treat—also handy if you’re not much of a fan of the taste of milk on its own. Bananas are loaded with tryptophan (fun fact: it’s this amino acid which makes you feel full—and therefore sleepy), potassium and magnesium, both of which helps relax muscles. And while you might think that coconut water is one for those gym-bunnies, you might be surprised to learn that this healthy nectar is also in potassium and magnesium, plus coconut packs in a little boost of vitamin D, which reduces stress.

No matter what you're drinking, pair it with a Nectar mattress for best rest. Its delicious support and comfortable give are sure to quench your thirst for sleep. Make sure you’re resting right with plenty more tips and guidance from us here at Nectar. A supportive, forever warranty foam mattress is sure to see you sleeping soundly every night: call us optimists, but that’s the kind of glass-half-full thinking that we like to work with.