🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa163)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/nutrition/drinks-that-help-you-sleep\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/nutrition/drinks-that-help-you-sleep\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep","crawl_time":1775028696,"first_indexed_time":1572879978,"http_code":200,"src_unparsed":"com,healthline!www,\/nutrition\/drinks-that-help-you-sleep s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"Best Bedtime Drinks To Help You Sleep","meta_descriptions":["Sleeping for 7 to 8 hours each night does not always come easy. Learn about 7 bedtime drinks that might help improve your sleep naturally."],"attrs_boilerpipe_text":"Certain drinks may promote better sleep by calming the mind and body. Herbal teas like chamomile and valerian root, as well as warm milk are popular choices known for their relaxing properties.\nA good night’s rest is often overlooked as an important component of health. Experts recommend that adults ages 18 to 60 get at least 7 to 9 hours of sleep each night.\nToo little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death.\nUnfortunately, for many people, sleeping for at least 7 full hours each night does not always come easy. This article reviews 7 sleep-inducing drinks that may help you catch some z’s.\nChamomile is a daisy-like flower that is part of the\nAsteraceae\nfamily.\nTea made from this plant has been consumed for ages. It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health.\nA\n2024 review\nconcluded that chamomile did improve sleep, especially the number of awakenings after sleep or staying asleep. Drinking chamomile tea did not result in an improvement in the duration of sleep, percentage of sleep efficiency, or daytime functioning.\nTo make chamomile tea at home, add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Let the flowers steep for about 5 minutes before using a mesh strainer to drain the liquid from the flowers.\nAshwagandha has a reputation for being a powerful medicinal plant. It’s sometimes called Indian ginseng or winter cherry.\nAshwagandha\nis traditionally used in Ayurvedic practices.\nMore research is needed, but a\n2021 study\nfound that found that ashwagandha extract had a small but significant effect on improving sleep compared with taking a placebo.\nYou can buy ashwagandha tea bags at most grocery or health food stores.\nAnother way to drink ashwagandha is in moon milk.\nMoon milk\nis a traditional Ayurvedic remedy for insomnia made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk.\nProven Health Benefits of Ashwagandha\nValerian\nis a perennial plant that blooms sweet-smelling pink or white flowers and is part of the honeysuckle family.\nSimilarly to ashwagandha, the root of the valerian plant is used as a medicinal herb that’s known to promote sleep and\nrelieve insomnia\n.\nA\n2020 review\nthat included 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders.\nTo make valerian root tea, steep 2 to 3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10 to 15 minutes before straining.\nFormally known as the\nLamiaceae\n, the herbs of the mint family are well known for their culinary uses. This includes peppermint, which appears to be powerful and versatile in its uses.\nPeppermint has been used in traditional medicine for years. The tea is believed to have antiviral, antimicrobial, and even anti-allergenic properties. Peppermint\nmay also help\nwith gastrointestinal conditions like indigestion and\nirritable bowel syndrome (IBS)\n.\nPeppermint tea is easy to make. Simply boil 2 cups (480 ml) of water and add a handful of peppermint leaves. You can adjust the quantity of leaves depending on how strong you like your tea. Let the leaves sit in the hot water for at least 5 minutes.\nIt may sound like an old wives’ tale, but many reputable organizations recommend\nwarm milk\nfor a\ngood night’s sleep\n.\nThat’s because milk contains\ntryptophan\n. Tryptophan naturally\nincreases serotonin\n, a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone\nmelatonin\n.\nSimply put, tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may\npromote sleep\nand help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia.\nIt’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes.\nAlmonds are tree nuts packed with healthy fiber, vitamins, and minerals.\nAlmond milk\nis a creamy, nutty alternative to cow’s milk that is made by blending almonds with water and then straining the pulp.\nAlmond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and\nmagnesium\n. In fact, 1 cup (237 ml) of almond milk contains nearly 17 mg of magnesium.\nIn recent years,\nmagnesium\nhas shown potential as a treatment for insomnia, particularly in older adults.\nAlmond milk can likely be found at your local grocery store. It comes in a variety of brands and flavors. You can also make it at home.\nGiven that almond milk is made from whole almonds, people with nut allergies should avoid almond milk and products made with it.\nBananas\nare another food that’s\nhigh\nin magnesium, tryptophan, and melatonin.\nBy combining bananas and almond milk in a smoothie, you can combine tryptophan and melatonin to possibly help reduce symptoms of insomnia.\nTo make a banana-almond smoothie, blend:\n1 fresh or frozen banana\n1 cup (237 ml) of almond milk\n1 tablespoon (15 grams) of almond butter\n1\/2 cup of ice (if using a fresh banana)\nThis simple recipe makes a good smoothie base to which you can add other ingredients that are rich in magnesium and\npotassium\n, such as leafy greens, orange juice, dark chocolate, yogurt, or avocados.\nAs long as you don’t have an allergy to bananas or almonds, a smoothie like this is a healthy and delicious way to end the day.\nSometimes,\ngood sleep\ncan be easily interrupted or hard to come by.\nFortunately, many beverages can serve as natural sleep aids.\nSome sleep-promoting drinks are high in compounds like tryptophan and melatonin, while others encourage sleep by easing pain and discomfort in the evenings.\nMost drinks with sleep-promoting potential can be prepared with just a few simple ingredients in 5 minutes or less.\nConsider trying a few of the drinks above to find out which ones help you sleep best.\nIf you continue to have trouble sleeping, talk with a doctor. They can help you get to the bottom of what may be causing your sleep difficulties and provide recommendations for improvement.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - [Parkinson’s Disease](https:\/\/www.healthline.com\/parkinsons-disease)\n  - [Psoriasis](https:\/\/www.healthline.com\/psoriasis)\n  - [Rheumatoid Arthritis (RA)](https:\/\/www.healthline.com\/rheumatoid-arthritis)\n  - [Sleep Health](https:\/\/www.healthline.com\/sleep)\n  - [Type 2 Diabetes](https:\/\/www.healthline.com\/type-2-diabetes)\n  - [Weight Management](https:\/\/www.healthline.com\/weight-management)\n  \n  Condition Spotlight\n  \n  [All](https:\/\/www.healthline.com\/sponsored-topics)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_controlling-ulcerative-colitis-236x236_360.png) Controlling Ulcerative Colitis](https:\/\/www.healthline.com\/program\/controlling-uc)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons_navigating-life-with-biopolar-236x236-1.png) Navigating Life with Bipolar Disorder](https:\/\/www.healthline.com\/program\/navigating-life-with-bipolar-disorder)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_mastering-your-geographic-atrophy-236x236_360.png) Mastering Geographic Atrophy](https:\/\/www.healthline.com\/program\/mastering-your-geographic-atrophy-care)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons_managing-type-2-diabetes-236x236-1.png) Managing Type 2 Diabetes](https:\/\/www.healthline.com\/program\/managing-type-2-diabetes-with-food-and-fitness)\n- Wellness\n  Wellness Topics\n  \n  [All](https:\/\/www.healthline.com\/wellness)\n  \n  - [CBD](https:\/\/www.healthline.com\/cbd)\n  - [Fitness](https:\/\/www.healthline.com\/fitness)\n  - [Healthy Aging](https:\/\/www.healthline.com\/healthy-aging)\n  - [Hearing](https:\/\/www.healthline.com\/hearing-health)\n  - [Mental Well-Being](https:\/\/www.healthline.com\/mental-health)\n  - [Nutrition](https:\/\/www.healthline.com\/nutrition)\n  - [Parenthood](https:\/\/www.healthline.com\/parenthood)\n  - [Recipes](https:\/\/www.healthline.com\/recipes)\n  - [Sexual Health](https:\/\/www.healthline.com\/sexual-health)\n  - [Skin Care](https:\/\/www.healthline.com\/skincare)\n  - [Sleep Health](https:\/\/www.healthline.com\/sleep)\n  - [Vitamins and Supplements](https:\/\/www.healthline.com\/vitamins-supplements)\n  - [Women's Wellness](https:\/\/www.healthline.com\/program\/womens-wellness)\n  \n  Product Reviews\n  \n  [All](https:\/\/www.healthline.com\/reviews)\n  \n  - [At-Home Testing](https:\/\/www.healthline.com\/reviews\/at-home-tests)\n  - [Men's Health](https:\/\/www.healthline.com\/reviews\/mens-health-products)\n  - [Mental Health](https:\/\/www.healthline.com\/reviews\/mental-health-services-and-products)\n  - [Nutrition](https:\/\/www.healthline.com\/reviews\/nutrition-products)\n  - [Sleep](https:\/\/www.healthline.com\/reviews\/sleep-products)\n  - [Vitamins and Supplements](https:\/\/www.healthline.com\/reviews\/vitamin-and-supplement-products)\n  - [Women's Health](https:\/\/www.healthline.com\/reviews\/womens-health-products)\n  \n  Featured Programs\n  \n  [All](https:\/\/www.healthline.com\/sponsored-topics)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/02\/HL_Dexcom-Stelo_Key-Art_Circular-Thumbnail_236x236.png) Your Guide to Glucose Health](https:\/\/www.healthline.com\/program\/your-guide-to-glucose-health)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_understanding-inflammation-and-aging-236x236_360.png) Inflammation and Aging](https:\/\/www.healthline.com\/program\/understanding-inflammation-and-aging)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_cold-and-flu-236x236_360.png) Cold & Flu Season Survival Guide](https:\/\/www.healthline.com\/program\/cold-flu-survival-guide)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons_shes-good-for-real-236x236-1.png) She’s Good for Real](https:\/\/www.healthline.com\/program\/shes-good-for-real)\n- Tools\n  Featured\n  \n  - [Video Series](https:\/\/www.healthline.com\/video)\n  - [Pill Identifier](https:\/\/www.healthline.com\/pill-identifier)\n  - [FindCare](https:\/\/care.healthline.com\/find-care)\n  - [Drugs A-Z](https:\/\/www.healthline.com\/drugs)\n  - [Medicare Plans by State](https:\/\/www.healthline.com\/about\/health-medicare-state-coverage)\n  \n  Lessons\n  \n  [All](https:\/\/learn.healthline.com\/)\n  \n  - [Crohn’s and Ulcerative Colitis Essentials](https:\/\/www.healthline.com\/app\/inflammatory-bowel-disease?utm_source=lessonshome)\n  - [Diabetes Nutrition](https:\/\/www.healthline.com\/app\/type-2-diabetes?utm_source=lessonshome)\n  - [High Cholesterol](https:\/\/www.healthline.com\/app\/high-cholesterol?utm_source=lessonshome)\n  - [Taming Inflammation in Psoriasis](https:\/\/www.healthline.com\/app\/pso-inflammation?utm_source=lessonshome)\n  - [Taming Inflammation in Psoriatic Arthritis](https:\/\/www.healthline.com\/app\/psa-inflammation?utm_source=lessonshome)\n  \n  Newsletters\n  \n  [All](https:\/\/www.healthline.com\/newsletter-signup)\n  \n  - [Anxiety and Depression](https:\/\/www.healthline.com\/newsletter-signup\/anxiety-and-depression)\n  - [Digestive Health](https:\/\/www.healthline.com\/newsletter-signup\/ibd)\n  - [Heart Health](https:\/\/www.healthline.com\/newsletter-signup\/heart-health)\n  - [Migraine](https:\/\/www.healthline.com\/newsletter-signup\/migraine)\n  - [Nutrition Edition](https:\/\/www.healthline.com\/newsletter-signup\/nutrition)\n  - [Type 2 Diabetes](https:\/\/www.healthline.com\/newsletter-signup\/type-2-diabetes)\n  - [Wellness Wire](https:\/\/www.healthline.com\/newsletter-signup\/wellness-wire)\n  \n  Lifestyle Quizzes\n  \n  - [Find a Diet](https:\/\/activation.healthline.com\/assessment\/assessment\/diets\/prompt\/1?v=1&tc=120226&subid=hl_dietfinder_1_)\n  - [Find Healthy Snacks](https:\/\/activation.healthline.com\/assessment\/assessment\/pregnancy-snacks\/prompt\/1?v=1)\n  - [Weight Management](https:\/\/www.healthline.com\/nutrition\/weight-management-quiz)\n  - [How Well Do You Sleep?](https:\/\/www.healthline.com\/health\/healthy-sleep\/quiz-how-well-do-you-sleep#1)\n  - [Are You a Workaholic?](https:\/\/www.healthline.com\/health\/mental-health\/quiz-are-you-a-workaholic#quiz-are-you-a-workaholic)\n- Featured\n  Health News\n  \n  [All](https:\/\/www.healthline.com\/health-news)\n  \n  - [Medicare 2026 Changes](https:\/\/www.healthline.com\/health-news\/medicare-open-enrollment-2026-key-changes)\n  - [Can 6-6-6 Walking Workout Help You Lose Weight?](https:\/\/www.healthline.com\/health-news\/666-walking-trend-weight-loss)\n  - [This Couple Lost 118 Pounds Together Without Medication](https:\/\/www.healthline.com\/health-news\/married-couple-loses-119-pounds-together-without-meds)\n  - [5 Science-Backed Ways to Live a Longer Life](https:\/\/www.healthline.com\/health-news\/healthy-ways-to-improve-longevity)\n  - [Morning Coffee May Help You Live Longer](https:\/\/www.healthline.com\/health-news\/morning-coffee-heart-health-benefits)\n  \n  This Just In\n  \n  - [5 Tips for a Healthy Lifestyle](https:\/\/www.healthline.com\/health\/fitness-nutrition\/healthy-lifestyle-benefits)\n  - [How to Disinfect Your House After the Flu](https:\/\/www.healthline.com\/health\/flu\/how-to-disinfect-house-after-flu)\n  - [Best Vegan and Plant-Based Meal Delivery for 2025](https:\/\/www.healthline.com\/nutrition\/plant-based-meal-delivery)\n  - [Does Medicare Cover Pneumonia Shots?](https:\/\/www.healthline.com\/health\/medicare\/does-medicare-cover-pneumonia-shots)\n  - [Chromosomes, Genetics, and Your Health](https:\/\/www.healthline.com\/health\/chromosomes-and-genetics)\n  \n  Top Reads\n  \n  - [Best Multivitamins for Women](https:\/\/www.healthline.com\/nutrition\/multivitamins-womens-health)\n  - [Best Multivitamins for Men](https:\/\/www.healthline.com\/nutrition\/best-multivitamins-for-men)\n  - [Best Online Therapy Services](https:\/\/www.healthline.com\/health\/our-top-10-online-therapy-picks)\n  - [Online Therapy That Takes Insurance](https:\/\/www.healthline.com\/health\/mental-health\/online-therapy-that-takes-insurance)\n  - [Buy Ozempic Online](https:\/\/www.healthline.com\/nutrition\/buy-ozempic-online)\n  - [Mounjaro Overview](https:\/\/www.healthline.com\/health\/drugs\/mounjaro)\n  \n  Video Series\n  \n  - [Youth in Focus](https:\/\/www.healthline.com\/health\/video\/youth-in-focus)\n  - [Healthy Harvest](https:\/\/www.healthline.com\/health\/nutrition\/video\/healthy-harvest#1)\n  - [Through an Artist's Eye](https:\/\/www.healthline.com\/health\/breast-cancer\/metastatic-breast-cancer-artist-eye)\n  - [Future of Health](https:\/\/www.healthline.com\/health\/video\/future-of-health)\n- Connect\n  Find Your Bezzy Community\n  \n  Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https:\/\/www.bezzyibd.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  Follow us on social media\n  \n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\nExplore more in\n\n- Treatment\n- Types\n- Prognosis\n- Symptoms\n- Diagnosis\n- Causes & Risk Factors\n- Management\n- Diet\n- Related Conditions\n- Complications\n\nInsomnia\n\n#### Related Hubs\n[![Sleep Health](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/Sleep-health.png)Sleep Health Routines and tips for healthier sleep](https:\/\/www.healthline.com\/sleep)\n\n[![Sleep Disorders](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/Sleep-health-sleep-disorders.png)Sleep Disorders Here's all you need to know about sleep disorders, irregular sleep schedules, insomnia, when to see a specialist, and more.](https:\/\/www.healthline.com\/sleep\/disorders)\n#### Related Topics\n- ### Treatment\n  Treatment\n  \n  #### Related Hub\n  [![Medication & Treatments](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/Sleep-health-medication.png)Medication & Treatments A guide to medications and treatments for sleep management](https:\/\/www.healthline.com\/sleep\/treatment)\n  \n  #### Related Articles\n  - [Treatment](https:\/\/www.healthline.com\/health\/sleep\/how-to-cure-insomnia-in-12-minutes)\n  - [Treatment](https:\/\/www.healthline.com\/health\/insomnia-treatments)\n  - [Chronic](https:\/\/www.healthline.com\/health\/chronic-insomnia)\n  - [Specialists](https:\/\/www.healthline.com\/health\/insomnia-doctors)\n- ### Types\n  Types\n  \n  #### Related Articles\n  - [Types](https:\/\/www.healthline.com\/health\/types-of-insomnia)\n  - [Paradoxical Insomnia](https:\/\/www.healthline.com\/health\/insomnia\/paradoxical-insomnia)\n  - [Sporadic Fatal](https:\/\/www.healthline.com\/health\/insomnia\/sporadic-fatal-insomnia)\n  - [Middle](https:\/\/www.healthline.com\/health\/insomnia\/middle-insomnia)\n- ### Prognosis\n  Prognosis\n  \n  #### Related Articles\n  - [Outlook](https:\/\/www.healthline.com\/health\/insomnia\/infographic-facts-stats-on-insomnia)\n- ### Symptoms\n  Symptoms\n  \n  #### Related Articles\n  - [Effects on the Body](https:\/\/www.healthline.com\/health\/insomnia-concerns)\n  - [Difficulty Sleeping](https:\/\/www.healthline.com\/health\/sleeping-difficulty)\n- ### Diagnosis\n  Diagnosis\n  \n  #### Related Articles\n  - [Diagnosis](https:\/\/www.healthline.com\/health\/insomnia\/do-i-have-insomnia)\n  - [Waking Up Too Early](https:\/\/www.healthline.com\/health\/waking-up-too-early)\n  - [Typical Time to Fall Asleep](https:\/\/www.healthline.com\/health\/healthy-sleep\/how-long-does-it-take-to-fall-asleep)\n  - [Light Sleepers](https:\/\/www.healthline.com\/health\/light-sleeper)\n  - [In Men](https:\/\/www.healthline.com\/health\/insomnia-in-men)\n- ### Causes & Risk Factors\n  Causes & Risk Factors\n  \n  #### Related Articles\n  - [Causes and Risk Factors](https:\/\/www.healthline.com\/health\/insomnia-causes)\n  - [After Surgery](https:\/\/www.healthline.com\/health\/insomnia-after-surgery)\n  - [Vaccines](https:\/\/www.healthline.com\/health\/vaccinations\/can-vaccines-cause-insomnia)\n  - [Hormones](https:\/\/www.healthline.com\/health\/insomnia\/hormonal-insomnia-symptoms)\n  - [Anxiety-Induced](https:\/\/www.healthline.com\/health\/anxiety-insomnia)\n  - [Dehydration](https:\/\/www.healthline.com\/health\/insomnia\/dehydration-insomnia-symptoms)\n  - [In Teenagers](https:\/\/www.healthline.com\/health\/insomnia\/insomnia-in-teens)\n  - [Neurological Conditions](https:\/\/www.healthline.com\/health\/insomnia\/insomnia-neurological-causes)\n  - [Genetics](https:\/\/www.healthline.com\/health\/is-insomnia-genetic)\n  - [In Women](https:\/\/www.healthline.com\/health\/insomnia\/causes-of-insomnia-in-females)\n- ### Management\n  Management\n  \n  #### Related Hub\n  [![Tools for Sleep](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/Sleep-health-better-tools-for-better-sleep.png)Tools for Sleep Products, apps, and more to help you sleep](https:\/\/www.healthline.com\/sleep\/sleep-tools)\n  \n  #### Related Articles\n  - [Taking Atihistamines](https:\/\/www.healthline.com\/health\/healthy-sleep\/antihistamine-for-sleep)\n  - [Noises for Sleep](https:\/\/www.healthline.com\/health\/pink-noise-sleep)\n  - [Postpartum](https:\/\/www.healthline.com\/health\/postpartum-insomnia)\n  - [Talking with a Doctor](https:\/\/www.healthline.com\/health\/insomnia\/insomnia-doctors-appointment-tips)\n  - [Best Weighted Blankets](https:\/\/www.healthline.com\/health\/choose-right-size-weighted-blanket)\n- ### Diet\n  Diet\n  \n  #### Related Articles\n  - [Drinks to Help Sleep](https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep)\n- ### Related Conditions\n  Related Conditions\n  \n  #### Related Articles\n  - [Menopause-Related Insomnia](https:\/\/www.healthline.com\/health\/menopause\/menopause-and-insomnia)\n  - [PMS Insomnia](https:\/\/www.healthline.com\/health\/insomnia\/pms-insomnia)\n  - [High Blood Pressure](https:\/\/www.healthline.com\/health\/high-blood-pressure\/can-high-blood-pressure-cause-insomnia)\n  - [OCD](https:\/\/www.healthline.com\/health\/ocd\/ocd-and-insomnia)\n  - [Sleep Apnea](https:\/\/www.healthline.com\/health\/insomnia-vs-sleep-apnea)\n- ### Complications\n  Complications\n  \n  #### Related Articles\n  - [Heart Health](https:\/\/www.healthline.com\/health\/insomnia\/how-insomnia-affects-your-heart)\n\n[Nutrition](https:\/\/www.healthline.com\/nutrition)\n\nEvidence Based\n\n# 7 Bedtime Drinks That May Help You Sleep\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/05\/Thomas-Johnson-500x500-Bio1.png?w=105&h=105)\n\n[Medically reviewed]() by [Thomas Johnson, PA-C]() — Written by [Cecilia Snyder, MS, RD]() —  [Updated on April 17, 2025]()\n\n- [Chamomile tea](https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep#chamomile-tea)\n- [Ashwagandha tea](https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep#ashwagandha-tea)\n- [Valerian tea](https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep#valerian-tea)\n- [Peppermint tea](https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep#peppermint-tea)\n- [Warm milk](https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep#warm-milk)\n- [Almond milk](https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep#almond-milk)\n- [Banana-almond smoothie](https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep#banana-almond-smoothie)\n- [Takeaway](https:\/\/www.healthline.com\/nutrition\/drinks-that-help-you-sleep#takeaway)\n\nCertain drinks may promote better sleep by calming the mind and body. Herbal teas like chamomile and valerian root, as well as warm milk are popular choices known for their relaxing properties.\n\nA good night’s rest is often overlooked as an important component of health. Experts recommend that adults ages 18 to 60 get at least 7 to 9 hours of sleep each night.\n\nToo little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death.\n\nUnfortunately, for many people, sleeping for at least 7 full hours each night does not always come easy. This article reviews 7 sleep-inducing drinks that may help you catch some z’s.\n\n## [1\\. Chamomile tea]()\nChamomile is a daisy-like flower that is part of the *Asteraceae* family.\n\nTea made from this plant has been consumed for ages. It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health.\n\nA [2024 review](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0965229924000591?via%3Dihub) concluded that chamomile did improve sleep, especially the number of awakenings after sleep or staying asleep. Drinking chamomile tea did not result in an improvement in the duration of sleep, percentage of sleep efficiency, or daytime functioning.\n\nTo make chamomile tea at home, add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Let the flowers steep for about 5 minutes before using a mesh strainer to drain the liquid from the flowers.\n\n## [2\\. Ashwagandha tea]()\nAshwagandha has a reputation for being a powerful medicinal plant. It’s sometimes called Indian ginseng or winter cherry. [Ashwagandha](https:\/\/www.healthline.com\/nutrition\/12-proven-ashwagandha-benefits) is traditionally used in Ayurvedic practices.\n\nMore research is needed, but a [2021 study](https:\/\/ods.od.nih.gov\/factsheets\/Ashwagandha-HealthProfessional\/) found that found that ashwagandha extract had a small but significant effect on improving sleep compared with taking a placebo.\n\nYou can buy ashwagandha tea bags at most grocery or health food stores.\n\nAnother way to drink ashwagandha is in moon milk. [Moon milk](https:\/\/www.healthline.com\/health\/food-nutrition\/moon-milk-ashwagandha) is a traditional Ayurvedic remedy for insomnia made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk.\n\n### Proven Health Benefits of Ashwagandha\n\n## [3\\. Valerian tea]()\n[Valerian](https:\/\/www.healthline.com\/nutrition\/valerian-root) is a perennial plant that blooms sweet-smelling pink or white flowers and is part of the honeysuckle family.\n\nSimilarly to ashwagandha, the root of the valerian plant is used as a medicinal herb that’s known to promote sleep and [relieve insomnia](https:\/\/www.nccih.nih.gov\/health\/valerian).\n\nA [2020 review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7585905\/) that included 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders.\n\nTo make valerian root tea, steep 2 to 3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10 to 15 minutes before straining.\n\n## [4\\. Peppermint tea]()\nFormally known as the *Lamiaceae*, the herbs of the mint family are well known for their culinary uses. This includes peppermint, which appears to be powerful and versatile in its uses.\n\nPeppermint has been used in traditional medicine for years. The tea is believed to have antiviral, antimicrobial, and even anti-allergenic properties. Peppermint [may also help](https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/apt.14519) with gastrointestinal conditions like indigestion and [irritable bowel syndrome (IBS)](https:\/\/www.healthline.com\/health\/irritable-bowel-syndrome).\n\nPeppermint tea is easy to make. Simply boil 2 cups (480 ml) of water and add a handful of peppermint leaves. You can adjust the quantity of leaves depending on how strong you like your tea. Let the leaves sit in the hot water for at least 5 minutes.\n\n## [5\\. Warm milk]()\nIt may sound like an old wives’ tale, but many reputable organizations recommend [warm milk](https:\/\/www.healthline.com\/nutrition\/milk-benefits) for a [good night’s sleep](https:\/\/www.sleepfoundation.org\/nutrition\/food-and-drink-promote-good-nights-sleep).\n\nThat’s because milk contains [tryptophan](https:\/\/www.healthline.com\/nutrition\/tryptophan). Tryptophan naturally [increases serotonin](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8511346\/), a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone [melatonin](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep).\n\nSimply put, tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may [promote sleep](https:\/\/link.springer.com\/article\/10.1007\/s00415-020-10381-w) and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia.\n\nIt’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes.\n\nUnless you’re [lactose intolerant or have a milk allergy, there’s no harm in](https:\/\/www.healthline.com\/nutrition\/lactose-intolerance-101) giving this bedtime ritual a shot.\n\n## [6\\. Almond milk]()\nAlmonds are tree nuts packed with healthy fiber, vitamins, and minerals. [Almond milk](https:\/\/www.healthline.com\/nutrition\/almond-milk-health-benefits) is a creamy, nutty alternative to cow’s milk that is made by blending almonds with water and then straining the pulp.\n\nAlmond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and [magnesium](https:\/\/www.healthline.com\/nutrition\/magnesium-supplements). In fact, 1 cup (237 ml) of almond milk contains nearly 17 mg of magnesium.\n\nIn recent years, [magnesium](https:\/\/www.researchgate.net\/publication\/358731543_The_Role_of_Magnesium_in_Sleep_Health_a_Systematic_Review_of_Available_Literature#full-text) has shown potential as a treatment for insomnia, particularly in older adults.\n\nAlmond milk can likely be found at your local grocery store. It comes in a variety of brands and flavors. You can also make it at home.\n\nGiven that almond milk is made from whole almonds, people with nut allergies should avoid almond milk and products made with it.\n\n## [7\\. Banana-almond smoothie]()\n[Bananas](https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-bananas) are another food that’s [high](https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1105314\/nutrients) in magnesium, tryptophan, and melatonin.\n\nBy combining bananas and almond milk in a smoothie, you can combine tryptophan and melatonin to possibly help reduce symptoms of insomnia.\n\nTo make a banana-almond smoothie, blend:\n\n- 1 fresh or frozen banana\n- 1 cup (237 ml) of almond milk\n- 1 tablespoon (15 grams) of almond butter\n- 1\/2 cup of ice (if using a fresh banana)\n\nThis simple recipe makes a good smoothie base to which you can add other ingredients that are rich in magnesium and [potassium](https:\/\/www.healthline.com\/nutrition\/what-does-potassium-do), such as leafy greens, orange juice, dark chocolate, yogurt, or avocados.\n\nAs long as you don’t have an allergy to bananas or almonds, a smoothie like this is a healthy and delicious way to end the day.\n\n## [The takeaway]()\nSometimes, [good sleep](https:\/\/www.healthline.com\/nutrition\/17-tips-to-sleep-better) can be easily interrupted or hard to come by.\n\nFortunately, many beverages can serve as natural sleep aids.\n\nSome sleep-promoting drinks are high in compounds like tryptophan and melatonin, while others encourage sleep by easing pain and discomfort in the evenings.\n\nMost drinks with sleep-promoting potential can be prepared with just a few simple ingredients in 5 minutes or less.\n\nConsider trying a few of the drinks above to find out which ones help you sleep best.\n\nIf you continue to have trouble sleeping, talk with a doctor. They can help you get to the bottom of what may be causing your sleep difficulties and provide recommendations for improvement.\n## [**Food Fix: Foods for Better Sleep**]()\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Arab A, et al. (2022). The role of magnesium in sleep health: A systematic review of available literature.   \n  <https:\/\/link.springer.com\/article\/10.1007\/s12011-022-03162-1>\n- Ashwagandha: Is it helpful for stress, anxiety, or sleep? (2023).   \n  <https:\/\/ods.od.nih.gov\/factsheets\/Ashwagandha-HealthProfessional\/>\n- Chumpitazi BP, et al. (2018). Review article: The physiological effects and safety of peppermint oil and its efficacy in irritable bowel syndrome and other functional disorders.   \n  <https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/apt.14519>\n- Fatemeh G, et al. (2021). Effect of melatonin supplementation on sleep quality: A systematic review and meta-analysis of randomized controlled trials.   \n  <https:\/\/link.springer.com\/article\/10.1007\/s00415-020-10381-w>\n- Kazemi A, et al. (2024). Effects of chamomile (*Matricaria chamomilla* L.) on sleep: A systematic review and meta-analysis of clinical trials.   \n  [https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0965229924000591?via%3Dihub](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0965229924000591?via%3Dihub)\n- Shinjyo N, et al. (2020). Valerian root in treating sleep problems and associated disorders—A systematic review and meta-analysis.   \n  <https:\/\/journals.sagepub.com\/doi\/10.1177\/2515690X20967323>\n- Valerian. (2020).   \n  <https:\/\/www.nccih.nih.gov\/health\/valerian>\n- Zuraikat FM, et al. (2021). Sleep and diet: Mounting evidence of a cyclical relationship.  \n  <https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-nutr-120420-021719>\n\nShare this article\n\n### Evidence Based\nThis article is based on scientific evidence, written by [experts](https:\/\/www.healthline.com\/nutrition-team) and fact checked by experts.\n\nOur team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.\n\nThis article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/05\/Thomas-Johnson-500x500-Bio1.png?w=105&h=105)\n\n[Medically reviewed]() by [Thomas Johnson, PA-C]() — Written by [Cecilia Snyder, MS, RD]() —  [Updated on April 17, 2025]()\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Certain drinks may promote better sleep by calming the mind and body. Herbal teas like chamomile and valerian root, as well as warm milk are popular choices known for their relaxing properties.\n\nA good night’s rest is often overlooked as an important component of health. Experts recommend that adults ages 18 to 60 get at least 7 to 9 hours of sleep each night.\n\nToo little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death.\n\nUnfortunately, for many people, sleeping for at least 7 full hours each night does not always come easy. This article reviews 7 sleep-inducing drinks that may help you catch some z’s.\n\nChamomile is a daisy-like flower that is part of the *Asteraceae* family.\n\nTea made from this plant has been consumed for ages. It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health.\n\nA [2024 review](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0965229924000591?via%3Dihub) concluded that chamomile did improve sleep, especially the number of awakenings after sleep or staying asleep. Drinking chamomile tea did not result in an improvement in the duration of sleep, percentage of sleep efficiency, or daytime functioning.\n\nTo make chamomile tea at home, add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Let the flowers steep for about 5 minutes before using a mesh strainer to drain the liquid from the flowers.\n\nAshwagandha has a reputation for being a powerful medicinal plant. It’s sometimes called Indian ginseng or winter cherry. [Ashwagandha](https:\/\/www.healthline.com\/nutrition\/12-proven-ashwagandha-benefits) is traditionally used in Ayurvedic practices.\n\nMore research is needed, but a [2021 study](https:\/\/ods.od.nih.gov\/factsheets\/Ashwagandha-HealthProfessional\/) found that found that ashwagandha extract had a small but significant effect on improving sleep compared with taking a placebo.\n\nYou can buy ashwagandha tea bags at most grocery or health food stores.\n\nAnother way to drink ashwagandha is in moon milk. [Moon milk](https:\/\/www.healthline.com\/health\/food-nutrition\/moon-milk-ashwagandha) is a traditional Ayurvedic remedy for insomnia made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk.\n\nProven Health Benefits of Ashwagandha\n\n[Valerian](https:\/\/www.healthline.com\/nutrition\/valerian-root) is a perennial plant that blooms sweet-smelling pink or white flowers and is part of the honeysuckle family.\n\nSimilarly to ashwagandha, the root of the valerian plant is used as a medicinal herb that’s known to promote sleep and [relieve insomnia](https:\/\/www.nccih.nih.gov\/health\/valerian).\n\nA [2020 review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7585905\/) that included 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders.\n\nTo make valerian root tea, steep 2 to 3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10 to 15 minutes before straining.\n\nFormally known as the *Lamiaceae*, the herbs of the mint family are well known for their culinary uses. This includes peppermint, which appears to be powerful and versatile in its uses.\n\nPeppermint has been used in traditional medicine for years. The tea is believed to have antiviral, antimicrobial, and even anti-allergenic properties. Peppermint [may also help](https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/apt.14519) with gastrointestinal conditions like indigestion and [irritable bowel syndrome (IBS)](https:\/\/www.healthline.com\/health\/irritable-bowel-syndrome).\n\nPeppermint tea is easy to make. Simply boil 2 cups (480 ml) of water and add a handful of peppermint leaves. You can adjust the quantity of leaves depending on how strong you like your tea. Let the leaves sit in the hot water for at least 5 minutes.\n\nIt may sound like an old wives’ tale, but many reputable organizations recommend [warm milk](https:\/\/www.healthline.com\/nutrition\/milk-benefits) for a [good night’s sleep](https:\/\/www.sleepfoundation.org\/nutrition\/food-and-drink-promote-good-nights-sleep).\n\nThat’s because milk contains [tryptophan](https:\/\/www.healthline.com\/nutrition\/tryptophan). Tryptophan naturally [increases serotonin](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8511346\/), a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone [melatonin](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep).\n\nSimply put, tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may [promote sleep](https:\/\/link.springer.com\/article\/10.1007\/s00415-020-10381-w) and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia.\n\nIt’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes.\n\nAlmonds are tree nuts packed with healthy fiber, vitamins, and minerals. [Almond milk](https:\/\/www.healthline.com\/nutrition\/almond-milk-health-benefits) is a creamy, nutty alternative to cow’s milk that is made by blending almonds with water and then straining the pulp.\n\nAlmond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and [magnesium](https:\/\/www.healthline.com\/nutrition\/magnesium-supplements). In fact, 1 cup (237 ml) of almond milk contains nearly 17 mg of magnesium.\n\nIn recent years, [magnesium](https:\/\/www.researchgate.net\/publication\/358731543_The_Role_of_Magnesium_in_Sleep_Health_a_Systematic_Review_of_Available_Literature#full-text) has shown potential as a treatment for insomnia, particularly in older adults.\n\nAlmond milk can likely be found at your local grocery store. It comes in a variety of brands and flavors. You can also make it at home.\n\nGiven that almond milk is made from whole almonds, people with nut allergies should avoid almond milk and products made with it.\n\n[Bananas](https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-bananas) are another food that’s [high](https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1105314\/nutrients) in magnesium, tryptophan, and melatonin.\n\nBy combining bananas and almond milk in a smoothie, you can combine tryptophan and melatonin to possibly help reduce symptoms of insomnia.\n\nTo make a banana-almond smoothie, blend:\n\n- 1 fresh or frozen banana\n- 1 cup (237 ml) of almond milk\n- 1 tablespoon (15 grams) of almond butter\n- 1\/2 cup of ice (if using a fresh banana)\n\nThis simple recipe makes a good smoothie base to which you can add other ingredients that are rich in magnesium and [potassium](https:\/\/www.healthline.com\/nutrition\/what-does-potassium-do), such as leafy greens, orange juice, dark chocolate, yogurt, or avocados.\n\nAs long as you don’t have an allergy to bananas or almonds, a smoothie like this is a healthy and delicious way to end the day.\n\nSometimes, [good sleep](https:\/\/www.healthline.com\/nutrition\/17-tips-to-sleep-better) can be easily interrupted or hard to come by.\n\nFortunately, many beverages can serve as natural sleep aids.\n\nSome sleep-promoting drinks are high in compounds like tryptophan and melatonin, while others encourage sleep by easing pain and discomfort in the evenings.\n\nMost drinks with sleep-promoting potential can be prepared with just a few simple ingredients in 5 minutes or less.\n\nConsider trying a few of the drinks above to find out which ones help you sleep best.\n\nIf you continue to have trouble sleeping, talk with a doctor. They can help you get to the bottom of what may be causing your sleep difficulties and provide recommendations for improvement.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

8 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.3 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.healthline.com/nutrition/drinks-that-help-you-sleep
Last Crawled	2026-04-01 07:31:36 (8 days ago)
First Indexed	2019-11-04 15:06:18 (6 years ago)
HTTP Status Code	200
Meta Title	Best Bedtime Drinks To Help You Sleep
Meta Description	Sleeping for 7 to 8 hours each night does not always come easy. Learn about 7 bedtime drinks that might help improve your sleep naturally.
Meta Canonical	null
Boilerpipe Text	Certain drinks may promote better sleep by calming the mind and body. Herbal teas like chamomile and valerian root, as well as warm milk are popular choices known for their relaxing properties. A good night’s rest is often overlooked as an important component of health. Experts recommend that adults ages 18 to 60 get at least 7 to 9 hours of sleep each night. Too little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death. Unfortunately, for many people, sleeping for at least 7 full hours each night does not always come easy. This article reviews 7 sleep-inducing drinks that may help you catch some z’s. Chamomile is a daisy-like flower that is part of the Asteraceae family. Tea made from this plant has been consumed for ages. It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health. A 2024 review concluded that chamomile did improve sleep, especially the number of awakenings after sleep or staying asleep. Drinking chamomile tea did not result in an improvement in the duration of sleep, percentage of sleep efficiency, or daytime functioning. To make chamomile tea at home, add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Let the flowers steep for about 5 minutes before using a mesh strainer to drain the liquid from the flowers. Ashwagandha has a reputation for being a powerful medicinal plant. It’s sometimes called Indian ginseng or winter cherry. Ashwagandha is traditionally used in Ayurvedic practices. More research is needed, but a 2021 study found that found that ashwagandha extract had a small but significant effect on improving sleep compared with taking a placebo. You can buy ashwagandha tea bags at most grocery or health food stores. Another way to drink ashwagandha is in moon milk. Moon milk is a traditional Ayurvedic remedy for insomnia made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk. Proven Health Benefits of Ashwagandha Valerian is a perennial plant that blooms sweet-smelling pink or white flowers and is part of the honeysuckle family. Similarly to ashwagandha, the root of the valerian plant is used as a medicinal herb that’s known to promote sleep and relieve insomnia . A 2020 review that included 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders. To make valerian root tea, steep 2 to 3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10 to 15 minutes before straining. Formally known as the Lamiaceae , the herbs of the mint family are well known for their culinary uses. This includes peppermint, which appears to be powerful and versatile in its uses. Peppermint has been used in traditional medicine for years. The tea is believed to have antiviral, antimicrobial, and even anti-allergenic properties. Peppermint may also help with gastrointestinal conditions like indigestion and irritable bowel syndrome (IBS) . Peppermint tea is easy to make. Simply boil 2 cups (480 ml) of water and add a handful of peppermint leaves. You can adjust the quantity of leaves depending on how strong you like your tea. Let the leaves sit in the hot water for at least 5 minutes. It may sound like an old wives’ tale, but many reputable organizations recommend warm milk for a good night’s sleep . That’s because milk contains tryptophan . Tryptophan naturally increases serotonin , a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone melatonin . Simply put, tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may promote sleep and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia. It’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes. Almonds are tree nuts packed with healthy fiber, vitamins, and minerals. Almond milk is a creamy, nutty alternative to cow’s milk that is made by blending almonds with water and then straining the pulp. Almond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and magnesium . In fact, 1 cup (237 ml) of almond milk contains nearly 17 mg of magnesium. In recent years, magnesium has shown potential as a treatment for insomnia, particularly in older adults. Almond milk can likely be found at your local grocery store. It comes in a variety of brands and flavors. You can also make it at home. Given that almond milk is made from whole almonds, people with nut allergies should avoid almond milk and products made with it. Bananas are another food that’s high in magnesium, tryptophan, and melatonin. By combining bananas and almond milk in a smoothie, you can combine tryptophan and melatonin to possibly help reduce symptoms of insomnia. To make a banana-almond smoothie, blend: 1 fresh or frozen banana 1 cup (237 ml) of almond milk 1 tablespoon (15 grams) of almond butter 1/2 cup of ice (if using a fresh banana) This simple recipe makes a good smoothie base to which you can add other ingredients that are rich in magnesium and potassium , such as leafy greens, orange juice, dark chocolate, yogurt, or avocados. As long as you don’t have an allergy to bananas or almonds, a smoothie like this is a healthy and delicious way to end the day. Sometimes, good sleep can be easily interrupted or hard to come by. Fortunately, many beverages can serve as natural sleep aids. Some sleep-promoting drinks are high in compounds like tryptophan and melatonin, while others encourage sleep by easing pain and discomfort in the evenings. Most drinks with sleep-promoting potential can be prepared with just a few simple ingredients in 5 minutes or less. Consider trying a few of the drinks above to find out which ones help you sleep best. If you continue to have trouble sleeping, talk with a doctor. They can help you get to the bottom of what may be causing your sleep difficulties and provide recommendations for improvement.
Markdown	- Health Conditions Health Conditions [All](https://www.healthline.com/directory/topics) - [Breast Cancer](https://www.healthline.com/breast-cancer) - [Cancer Care](https://www.healthline.com/cancer-care) - [Caregiving for Alzheimer's Disease](https://www.healthline.com/alzheimers-disease) - [Chronic Kidney Disease](https://www.healthline.com/ckd) - [Chronic Obstructive Pulmonary Disease (COPD)](https://www.healthline.com/copd) - [Digestive Health](https://www.healthline.com/digestive-health) - [Eye Health](https://www.healthline.com/eye-health) - [Heart Health](https://www.healthline.com/heart-health) - [Menopause](https://www.healthline.com/menopause) - [Mental Health](https://www.healthline.com/mental-health) - [Migraine](https://www.healthline.com/migraine) - [Multiple Sclerosis (MS)](https://www.healthline.com/multiple-sclerosis) - [Parkinson’s Disease](https://www.healthline.com/parkinsons-disease) - [Psoriasis](https://www.healthline.com/psoriasis) - [Rheumatoid Arthritis (RA)](https://www.healthline.com/rheumatoid-arthritis) - [Sleep Health](https://www.healthline.com/sleep) - [Type 2 Diabetes](https://www.healthline.com/type-2-diabetes) - [Weight Management](https://www.healthline.com/weight-management) Condition Spotlight [All](https://www.healthline.com/sponsored-topics) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_controlling-ulcerative-colitis-236x236_360.png) Controlling Ulcerative Colitis](https://www.healthline.com/program/controlling-uc) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons_navigating-life-with-biopolar-236x236-1.png) Navigating Life with Bipolar Disorder](https://www.healthline.com/program/navigating-life-with-bipolar-disorder) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_mastering-your-geographic-atrophy-236x236_360.png) Mastering Geographic Atrophy](https://www.healthline.com/program/mastering-your-geographic-atrophy-care) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons_managing-type-2-diabetes-236x236-1.png) Managing Type 2 Diabetes](https://www.healthline.com/program/managing-type-2-diabetes-with-food-and-fitness) - Wellness Wellness Topics [All](https://www.healthline.com/wellness) - [CBD](https://www.healthline.com/cbd) - [Fitness](https://www.healthline.com/fitness) - [Healthy Aging](https://www.healthline.com/healthy-aging) - [Hearing](https://www.healthline.com/hearing-health) - [Mental Well-Being](https://www.healthline.com/mental-health) - [Nutrition](https://www.healthline.com/nutrition) - [Parenthood](https://www.healthline.com/parenthood) - [Recipes](https://www.healthline.com/recipes) - [Sexual Health](https://www.healthline.com/sexual-health) - [Skin Care](https://www.healthline.com/skincare) - [Sleep Health](https://www.healthline.com/sleep) - [Vitamins and Supplements](https://www.healthline.com/vitamins-supplements) - [Women's Wellness](https://www.healthline.com/program/womens-wellness) Product Reviews [All](https://www.healthline.com/reviews) - [At-Home Testing](https://www.healthline.com/reviews/at-home-tests) - [Men's Health](https://www.healthline.com/reviews/mens-health-products) - [Mental Health](https://www.healthline.com/reviews/mental-health-services-and-products) - [Nutrition](https://www.healthline.com/reviews/nutrition-products) - [Sleep](https://www.healthline.com/reviews/sleep-products) - [Vitamins and Supplements](https://www.healthline.com/reviews/vitamin-and-supplement-products) - [Women's Health](https://www.healthline.com/reviews/womens-health-products) Featured Programs [All](https://www.healthline.com/sponsored-topics) - [![](https://media.post.rvohealth.io/wp-content/uploads/2025/02/HL_Dexcom-Stelo_Key-Art_Circular-Thumbnail_236x236.png) Your Guide to Glucose Health](https://www.healthline.com/program/your-guide-to-glucose-health) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_understanding-inflammation-and-aging-236x236_360.png) Inflammation and Aging](https://www.healthline.com/program/understanding-inflammation-and-aging) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_cold-and-flu-236x236_360.png) Cold & Flu Season Survival Guide](https://www.healthline.com/program/cold-flu-survival-guide) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons_shes-good-for-real-236x236-1.png) She’s Good for Real](https://www.healthline.com/program/shes-good-for-real) - Tools Featured - [Video Series](https://www.healthline.com/video) - [Pill Identifier](https://www.healthline.com/pill-identifier) - [FindCare](https://care.healthline.com/find-care) - [Drugs A-Z](https://www.healthline.com/drugs) - [Medicare Plans by State](https://www.healthline.com/about/health-medicare-state-coverage) Lessons [All](https://learn.healthline.com/) - [Crohn’s and Ulcerative Colitis Essentials](https://www.healthline.com/app/inflammatory-bowel-disease?utm_source=lessonshome) - [Diabetes Nutrition](https://www.healthline.com/app/type-2-diabetes?utm_source=lessonshome) - [High Cholesterol](https://www.healthline.com/app/high-cholesterol?utm_source=lessonshome) - [Taming Inflammation in Psoriasis](https://www.healthline.com/app/pso-inflammation?utm_source=lessonshome) - [Taming Inflammation in Psoriatic Arthritis](https://www.healthline.com/app/psa-inflammation?utm_source=lessonshome) Newsletters [All](https://www.healthline.com/newsletter-signup) - [Anxiety and Depression](https://www.healthline.com/newsletter-signup/anxiety-and-depression) - [Digestive Health](https://www.healthline.com/newsletter-signup/ibd) - [Heart Health](https://www.healthline.com/newsletter-signup/heart-health) - [Migraine](https://www.healthline.com/newsletter-signup/migraine) - [Nutrition Edition](https://www.healthline.com/newsletter-signup/nutrition) - [Type 2 Diabetes](https://www.healthline.com/newsletter-signup/type-2-diabetes) - [Wellness Wire](https://www.healthline.com/newsletter-signup/wellness-wire) Lifestyle Quizzes - [Find a Diet](https://activation.healthline.com/assessment/assessment/diets/prompt/1?v=1&tc=120226&subid=hl_dietfinder_1_) - [Find Healthy Snacks](https://activation.healthline.com/assessment/assessment/pregnancy-snacks/prompt/1?v=1) - [Weight Management](https://www.healthline.com/nutrition/weight-management-quiz) - [How Well Do You Sleep?](https://www.healthline.com/health/healthy-sleep/quiz-how-well-do-you-sleep#1) - [Are You a Workaholic?](https://www.healthline.com/health/mental-health/quiz-are-you-a-workaholic#quiz-are-you-a-workaholic) - Featured Health News [All](https://www.healthline.com/health-news) - [Medicare 2026 Changes](https://www.healthline.com/health-news/medicare-open-enrollment-2026-key-changes) - [Can 6-6-6 Walking Workout Help You Lose Weight?](https://www.healthline.com/health-news/666-walking-trend-weight-loss) - [This Couple Lost 118 Pounds Together Without Medication](https://www.healthline.com/health-news/married-couple-loses-119-pounds-together-without-meds) - [5 Science-Backed Ways to Live a Longer Life](https://www.healthline.com/health-news/healthy-ways-to-improve-longevity) - [Morning Coffee May Help You Live Longer](https://www.healthline.com/health-news/morning-coffee-heart-health-benefits) This Just In - [5 Tips for a Healthy Lifestyle](https://www.healthline.com/health/fitness-nutrition/healthy-lifestyle-benefits) - [How to Disinfect Your House After the Flu](https://www.healthline.com/health/flu/how-to-disinfect-house-after-flu) - [Best Vegan and Plant-Based Meal Delivery for 2025](https://www.healthline.com/nutrition/plant-based-meal-delivery) - [Does Medicare Cover Pneumonia Shots?](https://www.healthline.com/health/medicare/does-medicare-cover-pneumonia-shots) - [Chromosomes, Genetics, and Your Health](https://www.healthline.com/health/chromosomes-and-genetics) Top Reads - [Best Multivitamins for Women](https://www.healthline.com/nutrition/multivitamins-womens-health) - [Best Multivitamins for Men](https://www.healthline.com/nutrition/best-multivitamins-for-men) - [Best Online Therapy Services](https://www.healthline.com/health/our-top-10-online-therapy-picks) - [Online Therapy That Takes Insurance](https://www.healthline.com/health/mental-health/online-therapy-that-takes-insurance) - [Buy Ozempic Online](https://www.healthline.com/nutrition/buy-ozempic-online) - [Mounjaro Overview](https://www.healthline.com/health/drugs/mounjaro) Video Series - [Youth in Focus](https://www.healthline.com/health/video/youth-in-focus) - [Healthy Harvest](https://www.healthline.com/health/nutrition/video/healthy-harvest#1) - [Through an Artist's Eye](https://www.healthline.com/health/breast-cancer/metastatic-breast-cancer-artist-eye) - [Future of Health](https://www.healthline.com/health/video/future-of-health) - Connect Find Your Bezzy Community Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app. [All](https://www.bezzy.com/?utm_source=healthline&utm_medium=nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2022/01/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https://www.bezzyibd.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2022/01/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https://www.bezzyms.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/11/Bezzy-DEP-Icon-Circle.png) Depression](https://www.bezzydepression.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2025/01/Bezzy-MIG-Icon-Circle.png) Migraine](https://www.bezzymigraine.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https://www.bezzyt2d.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2022/04/Bezzy-PsO.png) Psoriasis](https://www.bezzypsoriasis.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) Follow us on social media Can't get enough? Connect with us for all things health. Subscribe Explore more in - Treatment - Types - Prognosis - Symptoms - Diagnosis - Causes & Risk Factors - Management - Diet - Related Conditions - Complications Insomnia #### Related Hubs [![Sleep Health](https://media.post.rvohealth.io/wp-content/uploads/2025/04/Sleep-health.png)Sleep Health Routines and tips for healthier sleep](https://www.healthline.com/sleep) [![Sleep Disorders](https://media.post.rvohealth.io/wp-content/uploads/2025/04/Sleep-health-sleep-disorders.png)Sleep Disorders Here's all you need to know about sleep disorders, irregular sleep schedules, insomnia, when to see a specialist, and more.](https://www.healthline.com/sleep/disorders) #### Related Topics - ### Treatment Treatment #### Related Hub [![Medication & Treatments](https://media.post.rvohealth.io/wp-content/uploads/2025/04/Sleep-health-medication.png)Medication & Treatments A guide to medications and treatments for sleep management](https://www.healthline.com/sleep/treatment) #### Related Articles - [Treatment](https://www.healthline.com/health/sleep/how-to-cure-insomnia-in-12-minutes) - [Treatment](https://www.healthline.com/health/insomnia-treatments) - [Chronic](https://www.healthline.com/health/chronic-insomnia) - [Specialists](https://www.healthline.com/health/insomnia-doctors) - ### Types Types #### Related Articles - [Types](https://www.healthline.com/health/types-of-insomnia) - [Paradoxical Insomnia](https://www.healthline.com/health/insomnia/paradoxical-insomnia) - [Sporadic Fatal](https://www.healthline.com/health/insomnia/sporadic-fatal-insomnia) - [Middle](https://www.healthline.com/health/insomnia/middle-insomnia) - ### Prognosis Prognosis #### Related Articles - [Outlook](https://www.healthline.com/health/insomnia/infographic-facts-stats-on-insomnia) - ### Symptoms Symptoms #### Related Articles - [Effects on the Body](https://www.healthline.com/health/insomnia-concerns) - [Difficulty Sleeping](https://www.healthline.com/health/sleeping-difficulty) - ### Diagnosis Diagnosis #### Related Articles - [Diagnosis](https://www.healthline.com/health/insomnia/do-i-have-insomnia) - [Waking Up Too Early](https://www.healthline.com/health/waking-up-too-early) - [Typical Time to Fall Asleep](https://www.healthline.com/health/healthy-sleep/how-long-does-it-take-to-fall-asleep) - [Light Sleepers](https://www.healthline.com/health/light-sleeper) - [In Men](https://www.healthline.com/health/insomnia-in-men) - ### Causes & Risk Factors Causes & Risk Factors #### Related Articles - [Causes and Risk Factors](https://www.healthline.com/health/insomnia-causes) - [After Surgery](https://www.healthline.com/health/insomnia-after-surgery) - [Vaccines](https://www.healthline.com/health/vaccinations/can-vaccines-cause-insomnia) - [Hormones](https://www.healthline.com/health/insomnia/hormonal-insomnia-symptoms) - [Anxiety-Induced](https://www.healthline.com/health/anxiety-insomnia) - [Dehydration](https://www.healthline.com/health/insomnia/dehydration-insomnia-symptoms) - [In Teenagers](https://www.healthline.com/health/insomnia/insomnia-in-teens) - [Neurological Conditions](https://www.healthline.com/health/insomnia/insomnia-neurological-causes) - [Genetics](https://www.healthline.com/health/is-insomnia-genetic) - [In Women](https://www.healthline.com/health/insomnia/causes-of-insomnia-in-females) - ### Management Management #### Related Hub [![Tools for Sleep](https://media.post.rvohealth.io/wp-content/uploads/2025/04/Sleep-health-better-tools-for-better-sleep.png)Tools for Sleep Products, apps, and more to help you sleep](https://www.healthline.com/sleep/sleep-tools) #### Related Articles - [Taking Atihistamines](https://www.healthline.com/health/healthy-sleep/antihistamine-for-sleep) - [Noises for Sleep](https://www.healthline.com/health/pink-noise-sleep) - [Postpartum](https://www.healthline.com/health/postpartum-insomnia) - [Talking with a Doctor](https://www.healthline.com/health/insomnia/insomnia-doctors-appointment-tips) - [Best Weighted Blankets](https://www.healthline.com/health/choose-right-size-weighted-blanket) - ### Diet Diet #### Related Articles - [Drinks to Help Sleep](https://www.healthline.com/nutrition/drinks-that-help-you-sleep) - ### Related Conditions Related Conditions #### Related Articles - [Menopause-Related Insomnia](https://www.healthline.com/health/menopause/menopause-and-insomnia) - [PMS Insomnia](https://www.healthline.com/health/insomnia/pms-insomnia) - [High Blood Pressure](https://www.healthline.com/health/high-blood-pressure/can-high-blood-pressure-cause-insomnia) - [OCD](https://www.healthline.com/health/ocd/ocd-and-insomnia) - [Sleep Apnea](https://www.healthline.com/health/insomnia-vs-sleep-apnea) - ### Complications Complications #### Related Articles - [Heart Health](https://www.healthline.com/health/insomnia/how-insomnia-affects-your-heart) [Nutrition](https://www.healthline.com/nutrition) Evidence Based # 7 Bedtime Drinks That May Help You Sleep ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/05/Thomas-Johnson-500x500-Bio1.png?w=105&h=105) [Medically reviewed]() by [Thomas Johnson, PA-C]() — Written by [Cecilia Snyder, MS, RD]() — [Updated on April 17, 2025]() - [Chamomile tea](https://www.healthline.com/nutrition/drinks-that-help-you-sleep#chamomile-tea) - [Ashwagandha tea](https://www.healthline.com/nutrition/drinks-that-help-you-sleep#ashwagandha-tea) - [Valerian tea](https://www.healthline.com/nutrition/drinks-that-help-you-sleep#valerian-tea) - [Peppermint tea](https://www.healthline.com/nutrition/drinks-that-help-you-sleep#peppermint-tea) - [Warm milk](https://www.healthline.com/nutrition/drinks-that-help-you-sleep#warm-milk) - [Almond milk](https://www.healthline.com/nutrition/drinks-that-help-you-sleep#almond-milk) - [Banana-almond smoothie](https://www.healthline.com/nutrition/drinks-that-help-you-sleep#banana-almond-smoothie) - [Takeaway](https://www.healthline.com/nutrition/drinks-that-help-you-sleep#takeaway) Certain drinks may promote better sleep by calming the mind and body. Herbal teas like chamomile and valerian root, as well as warm milk are popular choices known for their relaxing properties. A good night’s rest is often overlooked as an important component of health. Experts recommend that adults ages 18 to 60 get at least 7 to 9 hours of sleep each night. Too little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death. Unfortunately, for many people, sleeping for at least 7 full hours each night does not always come easy. This article reviews 7 sleep-inducing drinks that may help you catch some z’s. ## [1\. Chamomile tea]() Chamomile is a daisy-like flower that is part of the Asteraceae family. Tea made from this plant has been consumed for ages. It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health. A [2024 review](https://www.sciencedirect.com/science/article/pii/S0965229924000591?via%3Dihub) concluded that chamomile did improve sleep, especially the number of awakenings after sleep or staying asleep. Drinking chamomile tea did not result in an improvement in the duration of sleep, percentage of sleep efficiency, or daytime functioning. To make chamomile tea at home, add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Let the flowers steep for about 5 minutes before using a mesh strainer to drain the liquid from the flowers. ## [2\. Ashwagandha tea]() Ashwagandha has a reputation for being a powerful medicinal plant. It’s sometimes called Indian ginseng or winter cherry. [Ashwagandha](https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits) is traditionally used in Ayurvedic practices. More research is needed, but a [2021 study](https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/) found that found that ashwagandha extract had a small but significant effect on improving sleep compared with taking a placebo. You can buy ashwagandha tea bags at most grocery or health food stores. Another way to drink ashwagandha is in moon milk. [Moon milk](https://www.healthline.com/health/food-nutrition/moon-milk-ashwagandha) is a traditional Ayurvedic remedy for insomnia made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk. ### Proven Health Benefits of Ashwagandha ## [3\. Valerian tea]() [Valerian](https://www.healthline.com/nutrition/valerian-root) is a perennial plant that blooms sweet-smelling pink or white flowers and is part of the honeysuckle family. Similarly to ashwagandha, the root of the valerian plant is used as a medicinal herb that’s known to promote sleep and [relieve insomnia](https://www.nccih.nih.gov/health/valerian). A [2020 review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/) that included 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders. To make valerian root tea, steep 2 to 3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10 to 15 minutes before straining. ## [4\. Peppermint tea]() Formally known as the Lamiaceae, the herbs of the mint family are well known for their culinary uses. This includes peppermint, which appears to be powerful and versatile in its uses. Peppermint has been used in traditional medicine for years. The tea is believed to have antiviral, antimicrobial, and even anti-allergenic properties. Peppermint [may also help](https://onlinelibrary.wiley.com/doi/10.1111/apt.14519) with gastrointestinal conditions like indigestion and [irritable bowel syndrome (IBS)](https://www.healthline.com/health/irritable-bowel-syndrome). Peppermint tea is easy to make. Simply boil 2 cups (480 ml) of water and add a handful of peppermint leaves. You can adjust the quantity of leaves depending on how strong you like your tea. Let the leaves sit in the hot water for at least 5 minutes. ## [5\. Warm milk]() It may sound like an old wives’ tale, but many reputable organizations recommend [warm milk](https://www.healthline.com/nutrition/milk-benefits) for a [good night’s sleep](https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep). That’s because milk contains [tryptophan](https://www.healthline.com/nutrition/tryptophan). Tryptophan naturally [increases serotonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8511346/), a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone [melatonin](https://www.healthline.com/nutrition/melatonin-and-sleep). Simply put, tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may [promote sleep](https://link.springer.com/article/10.1007/s00415-020-10381-w) and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia. It’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes. Unless you’re [lactose intolerant or have a milk allergy, there’s no harm in](https://www.healthline.com/nutrition/lactose-intolerance-101) giving this bedtime ritual a shot. ## [6\. Almond milk]() Almonds are tree nuts packed with healthy fiber, vitamins, and minerals. [Almond milk](https://www.healthline.com/nutrition/almond-milk-health-benefits) is a creamy, nutty alternative to cow’s milk that is made by blending almonds with water and then straining the pulp. Almond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and [magnesium](https://www.healthline.com/nutrition/magnesium-supplements). In fact, 1 cup (237 ml) of almond milk contains nearly 17 mg of magnesium. In recent years, [magnesium](https://www.researchgate.net/publication/358731543_The_Role_of_Magnesium_in_Sleep_Health_a_Systematic_Review_of_Available_Literature#full-text) has shown potential as a treatment for insomnia, particularly in older adults. Almond milk can likely be found at your local grocery store. It comes in a variety of brands and flavors. You can also make it at home. Given that almond milk is made from whole almonds, people with nut allergies should avoid almond milk and products made with it. ## [7\. Banana-almond smoothie]() [Bananas](https://www.healthline.com/nutrition/11-proven-benefits-of-bananas) are another food that’s [high](https://fdc.nal.usda.gov/fdc-app.html#/food-details/1105314/nutrients) in magnesium, tryptophan, and melatonin. By combining bananas and almond milk in a smoothie, you can combine tryptophan and melatonin to possibly help reduce symptoms of insomnia. To make a banana-almond smoothie, blend: - 1 fresh or frozen banana - 1 cup (237 ml) of almond milk - 1 tablespoon (15 grams) of almond butter - 1/2 cup of ice (if using a fresh banana) This simple recipe makes a good smoothie base to which you can add other ingredients that are rich in magnesium and [potassium](https://www.healthline.com/nutrition/what-does-potassium-do), such as leafy greens, orange juice, dark chocolate, yogurt, or avocados. As long as you don’t have an allergy to bananas or almonds, a smoothie like this is a healthy and delicious way to end the day. ## [The takeaway]() Sometimes, [good sleep](https://www.healthline.com/nutrition/17-tips-to-sleep-better) can be easily interrupted or hard to come by. Fortunately, many beverages can serve as natural sleep aids. Some sleep-promoting drinks are high in compounds like tryptophan and melatonin, while others encourage sleep by easing pain and discomfort in the evenings. Most drinks with sleep-promoting potential can be prepared with just a few simple ingredients in 5 minutes or less. Consider trying a few of the drinks above to find out which ones help you sleep best. If you continue to have trouble sleeping, talk with a doctor. They can help you get to the bottom of what may be causing your sleep difficulties and provide recommendations for improvement. ## [Food Fix: Foods for Better Sleep]() ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Arab A, et al. (2022). The role of magnesium in sleep health: A systematic review of available literature. <https://link.springer.com/article/10.1007/s12011-022-03162-1> - Ashwagandha: Is it helpful for stress, anxiety, or sleep? (2023). <https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/> - Chumpitazi BP, et al. (2018). Review article: The physiological effects and safety of peppermint oil and its efficacy in irritable bowel syndrome and other functional disorders. <https://onlinelibrary.wiley.com/doi/10.1111/apt.14519> - Fatemeh G, et al. (2021). Effect of melatonin supplementation on sleep quality: A systematic review and meta-analysis of randomized controlled trials. <https://link.springer.com/article/10.1007/s00415-020-10381-w> - Kazemi A, et al. (2024). Effects of chamomile (Matricaria chamomilla L.) on sleep: A systematic review and meta-analysis of clinical trials. [https://www.sciencedirect.com/science/article/pii/S0965229924000591?via%3Dihub](https://www.sciencedirect.com/science/article/pii/S0965229924000591?via%3Dihub) - Shinjyo N, et al. (2020). Valerian root in treating sleep problems and associated disorders—A systematic review and meta-analysis. <https://journals.sagepub.com/doi/10.1177/2515690X20967323> - Valerian. (2020). <https://www.nccih.nih.gov/health/valerian> - Zuraikat FM, et al. (2021). Sleep and diet: Mounting evidence of a cyclical relationship. <https://www.annualreviews.org/content/journals/10.1146/annurev-nutr-120420-021719> Share this article ### Evidence Based This article is based on scientific evidence, written by [experts](https://www.healthline.com/nutrition-team) and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/05/Thomas-Johnson-500x500-Bio1.png?w=105&h=105) [Medically reviewed]() by [Thomas Johnson, PA-C]() — Written by [Cecilia Snyder, MS, RD]() — [Updated on April 17, 2025]() © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). - [About Us](https://www.healthline.com/about) - [Contact Us](https://www.healthline.com/about/contact-us) - [Privacy Policy](https://www.healthline.com/privacy-policy) - Privacy Settings - [Advertising Policy](https://www.healthline.com/advertising-policy) - [Health Topics](https://www.healthline.com/directory/topics) - [Sitemap](https://www.healthline.com/sitemap) - [Medical Affairs](https://www.healthline.com/medical-team) - [Content Integrity](https://www.healthline.com/about/content-integrity) - [Newsletters](https://www.healthline.com/newsletter-signup) - © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). [About](https://www.healthlinemedia.com/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https://rvohealth.com/careers)[Advertise with us](https://www.healthlinemedia.com/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise) OUR BRANDS [Healthline](https://www.healthline.com/)[Medical News Today](https://www.medicalnewstoday.com/)[Greatist](https://greatist.com/)[Psych Central](https://psychcentral.com/)[Bezzy](https://bezzy.com/) ![](http://b.scorecardresearch.com/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)
Readable Markdown	Certain drinks may promote better sleep by calming the mind and body. Herbal teas like chamomile and valerian root, as well as warm milk are popular choices known for their relaxing properties. A good night’s rest is often overlooked as an important component of health. Experts recommend that adults ages 18 to 60 get at least 7 to 9 hours of sleep each night. Too little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death. Unfortunately, for many people, sleeping for at least 7 full hours each night does not always come easy. This article reviews 7 sleep-inducing drinks that may help you catch some z’s. Chamomile is a daisy-like flower that is part of the Asteraceae family. Tea made from this plant has been consumed for ages. It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health. A [2024 review](https://www.sciencedirect.com/science/article/pii/S0965229924000591?via%3Dihub) concluded that chamomile did improve sleep, especially the number of awakenings after sleep or staying asleep. Drinking chamomile tea did not result in an improvement in the duration of sleep, percentage of sleep efficiency, or daytime functioning. To make chamomile tea at home, add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Let the flowers steep for about 5 minutes before using a mesh strainer to drain the liquid from the flowers. Ashwagandha has a reputation for being a powerful medicinal plant. It’s sometimes called Indian ginseng or winter cherry. [Ashwagandha](https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits) is traditionally used in Ayurvedic practices. More research is needed, but a [2021 study](https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/) found that found that ashwagandha extract had a small but significant effect on improving sleep compared with taking a placebo. You can buy ashwagandha tea bags at most grocery or health food stores. Another way to drink ashwagandha is in moon milk. [Moon milk](https://www.healthline.com/health/food-nutrition/moon-milk-ashwagandha) is a traditional Ayurvedic remedy for insomnia made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk. Proven Health Benefits of Ashwagandha [Valerian](https://www.healthline.com/nutrition/valerian-root) is a perennial plant that blooms sweet-smelling pink or white flowers and is part of the honeysuckle family. Similarly to ashwagandha, the root of the valerian plant is used as a medicinal herb that’s known to promote sleep and [relieve insomnia](https://www.nccih.nih.gov/health/valerian). A [2020 review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/) that included 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders. To make valerian root tea, steep 2 to 3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10 to 15 minutes before straining. Formally known as the Lamiaceae, the herbs of the mint family are well known for their culinary uses. This includes peppermint, which appears to be powerful and versatile in its uses. Peppermint has been used in traditional medicine for years. The tea is believed to have antiviral, antimicrobial, and even anti-allergenic properties. Peppermint [may also help](https://onlinelibrary.wiley.com/doi/10.1111/apt.14519) with gastrointestinal conditions like indigestion and [irritable bowel syndrome (IBS)](https://www.healthline.com/health/irritable-bowel-syndrome). Peppermint tea is easy to make. Simply boil 2 cups (480 ml) of water and add a handful of peppermint leaves. You can adjust the quantity of leaves depending on how strong you like your tea. Let the leaves sit in the hot water for at least 5 minutes. It may sound like an old wives’ tale, but many reputable organizations recommend [warm milk](https://www.healthline.com/nutrition/milk-benefits) for a [good night’s sleep](https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep). That’s because milk contains [tryptophan](https://www.healthline.com/nutrition/tryptophan). Tryptophan naturally [increases serotonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8511346/), a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone [melatonin](https://www.healthline.com/nutrition/melatonin-and-sleep). Simply put, tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may [promote sleep](https://link.springer.com/article/10.1007/s00415-020-10381-w) and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia. It’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes. Almonds are tree nuts packed with healthy fiber, vitamins, and minerals. [Almond milk](https://www.healthline.com/nutrition/almond-milk-health-benefits) is a creamy, nutty alternative to cow’s milk that is made by blending almonds with water and then straining the pulp. Almond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and [magnesium](https://www.healthline.com/nutrition/magnesium-supplements). In fact, 1 cup (237 ml) of almond milk contains nearly 17 mg of magnesium. In recent years, [magnesium](https://www.researchgate.net/publication/358731543_The_Role_of_Magnesium_in_Sleep_Health_a_Systematic_Review_of_Available_Literature#full-text) has shown potential as a treatment for insomnia, particularly in older adults. Almond milk can likely be found at your local grocery store. It comes in a variety of brands and flavors. You can also make it at home. Given that almond milk is made from whole almonds, people with nut allergies should avoid almond milk and products made with it. [Bananas](https://www.healthline.com/nutrition/11-proven-benefits-of-bananas) are another food that’s [high](https://fdc.nal.usda.gov/fdc-app.html#/food-details/1105314/nutrients) in magnesium, tryptophan, and melatonin. By combining bananas and almond milk in a smoothie, you can combine tryptophan and melatonin to possibly help reduce symptoms of insomnia. To make a banana-almond smoothie, blend: - 1 fresh or frozen banana - 1 cup (237 ml) of almond milk - 1 tablespoon (15 grams) of almond butter - 1/2 cup of ice (if using a fresh banana) This simple recipe makes a good smoothie base to which you can add other ingredients that are rich in magnesium and [potassium](https://www.healthline.com/nutrition/what-does-potassium-do), such as leafy greens, orange juice, dark chocolate, yogurt, or avocados. As long as you don’t have an allergy to bananas or almonds, a smoothie like this is a healthy and delicious way to end the day. Sometimes, [good sleep](https://www.healthline.com/nutrition/17-tips-to-sleep-better) can be easily interrupted or hard to come by. Fortunately, many beverages can serve as natural sleep aids. Some sleep-promoting drinks are high in compounds like tryptophan and melatonin, while others encourage sleep by easing pain and discomfort in the evenings. Most drinks with sleep-promoting potential can be prepared with just a few simple ingredients in 5 minutes or less. Consider trying a few of the drinks above to find out which ones help you sleep best. If you continue to have trouble sleeping, talk with a doctor. They can help you get to the bottom of what may be causing your sleep difficulties and provide recommendations for improvement.
Shard	98 (laksa)
Root Hash	11478817528691466898
Unparsed URL	com,healthline!www,/nutrition/drinks-that-help-you-sleep s443