3 Bedtime Drinks for Sleep and How to Make Them

Caffeine-free chamomile tea, warm milk and plain water are three practical bedtime drinks for sleep, although none is proven to reliably make you fall asleep. For more ideas, see the best drinks for sleep or use the ai detox recipe generator to adapt a caffeine-free drink.

What are the 3 best bedtime drinks for sleep?

These drinks are easy to prepare and do not contain caffeine when made as described. Choose one you enjoy rather than expecting an ingredient to act as a sleep medicine.

• Chamomile tea: A caffeine-free herbal drink that can be part of a relaxing routine.
• Warm milk: A familiar, caffeine-free choice if you tolerate milk.
• Plain water: A simple option if you are thirsty and do not want a flavored drink.

Chamomile tea

Chamomile contains plant compounds, including apigenin, that have been studied for possible calming effects. A warm cup may also be a pleasant wind-down cue, but the evidence cited here does not establish that chamomile tea improves sleep.

Ingredients

• 1 chamomile tea bag, labeled caffeine-free
• 1 cup (240 mL) water

Method

1. Heat the water and pour it over the tea bag in a mug.
2. Steep according to the package directions, remove the bag and let the tea cool enough to sip comfortably.

Check the label: a blend containing black or green tea may contain caffeine. If you do not enjoy chamomile, there is no reason to force it into your routine.

Warm milk

Milk contains tryptophan, an amino acid involved in making substances that help regulate sleep. That does not mean a cup of milk has a proven sleep-inducing effect; its value as a bedtime drink may be more about comfort and habit. The evidence cited here does not establish that warm milk improves sleep.

Ingredient

• 1 cup (240 mL) milk, or lactose-free milk if preferred

Method

1. Pour the milk into a small pan or microwave-safe mug.
2. Warm it gently, stirring as needed, and check that it is not too hot before drinking.

Choose lactose-free milk if lactose bothers you. Avoid dairy milk if you have a milk allergy; lactose-free milk still contains milk proteins.

Plain water

Water supports hydration and contains no caffeine. Drinking it can ease thirst that might otherwise be uncomfortable at bedtime, but the evidence cited here does not establish that water itself induces sleep.

Ingredient

• 1 cup (240 mL) drinking water

Method

1. Pour the water into a glass or mug.
2. Serve it at a temperature you find comfortable, and sip only as much as you want.

If you are not thirsty, you do not need to drink a full cup just because it is bedtime. A smaller serving may be more comfortable if nighttime bathroom trips interrupt your sleep.

Which drinks should you avoid before bed?

Caffeinated coffee, tea and energy drinks can make it harder to fall asleep or disrupt sleep. A 2024 review of coffee and sleep describes caffeine’s effects and notes that sensitivity varies. Consider reducing caffeine in the afternoon and evening if you notice it affects you.

A study of nursing students found poorer reported sleep among energy-drink consumers, but its design cannot prove the drinks caused the sleep problems. Alcohol is also a poor sleep aid: it may make you feel drowsy at first but can disrupt sleep later in the night.

How much should you drink before bed?

There is no required bedtime-drink amount for sleep. The recipes make up to 1 cup (240 mL), but you can start with half a cup (120 mL) or simply take a few sips if you are thirsty.

Try having more of your fluids earlier in the day if drinking near bedtime makes you wake to urinate. You can also have your drink earlier in your wind-down routine rather than immediately before lying down. If you have been told to limit fluids because of a condition such as heart or kidney disease, follow your clinician’s advice rather than adding a bedtime drink.

Who should be careful, and when should you see a doctor?

Chamomile may cause a reaction in people allergic to ragweed or related plants. Ask a clinician or pharmacist before using it if you take warfarin or sedating medicines. During pregnancy or breastfeeding, and for children, check with a clinician before using herbal tea as a sleep aid. Ask a healthcare professional before adding a sleep supplement to any drink, especially if you take medication or have a health condition.

Talk with a healthcare professional if sleep problems persist, interfere with daytime activities or cause significant distress. Also seek advice if you snore loudly, wake up gasping or are very sleepy during the day; a drink cannot assess or treat the cause. Avoid driving when you feel too sleepy to do so safely.