Sleep is an essential part of our lives. It allows our bodies and mind to rest, repair and recover from the day’s activities.

A good night’s rest offers benefits to our mental and physical health, but at times it can be challenging to fall asleep or stay asleep. Drinking certain beverages before bedtime can soothe and calm your mind and body, making it easier to drift off to sleep. Here are 30 drinks you can try for a restful sleep.

1. Warm Milk

Warm milk is an old-fashioned remedy for sleeplessness. Milk contains the amino acid tryptophan, which helps stimulate serotonin and melatonin synthesis, two hormones involved in sleep regulation.

It also has magnesium and calcium which are calming minerals that promote relaxation.

2. Chamomile Tea

Chamomile tea is a popular beverage that has been used for centuries for its calming properties. It contains an antioxidant called apigenin, which binds to GABA receptors in the brain, leading to feelings of relaxation and drowsiness.

Chamomile tea is also believed to have anti-inflammatory and digestive benefits.

3. Valerian Root Tea

Valerian root is an herb that has been used for sleep disorders for centuries. It contains compounds that are believed to enhance GABA activity in the brain, creating a sense of calm and relaxation.

Valerian root tea may also help reduce anxiety and relieve muscle tension.

4. Passionflower Tea

Passionflower is a plant that has been used traditionally for anxiety and insomnia. It works by increasing the levels of gamma-aminobutyric acid (GABA) in the brain, reducing activity in the nervous system and promoting relaxation.

Passionflower tea is also believed to have anti-inflammatory and pain-relieving properties.

5. Tart Cherry Juice

Tart cherry juice is a natural source of melatonin, a hormone involved in regulating sleep-wake cycles. It has been found to improve sleep quality and duration in people with insomnia.

Tart cherry juice is also high in antioxidants, which may have anti-inflammatory and pain-relieving effects.

6. Warm Water with Lemon

Warm water with lemon is a simple and refreshing drink that can calm the mind and body before sleep. Lemons are a good source of vitamin C, which has been found to reduce stress and anxiety. Warm water can also promote relaxation and improve digestion.

7. Lavender Tea

Lavender is a herb that has been used for its calming and sedative properties for centuries. It contains compounds that increase the activity of GABA in the brain, promoting relaxation and reducing anxiety.

Lavender tea is also believed to have anti-inflammatory and pain-relieving effects.

8. Coconut Water

Coconut water is a refreshing and hydrating drink that can help relax muscles and calm the nervous system. It contains magnesium, potassium and calcium, all of which are important minerals for muscle relaxation and tension relief.

Coconut water is also believed to have antioxidant and anti-inflammatory effects.

9. Lemon Balm Tea

Lemon balm is a herb that has been used traditionally for its calming and sleep-inducing effects. It contains compounds that increase the activity of GABA in the brain, leading to feelings of relaxation and drowsiness.

Lemon balm tea is also believed to have anti-inflammatory and antioxidant properties.

10. Magnesium-Rich Water

Magnesium deficiency has been linked to sleep disorders, anxiety, and stress.

Drinking water that is rich in magnesium, such as mineral or sparkling water, can help replenish the body’s magnesium levels, promoting muscle relaxation and reducing stress and anxiety.

11. Cinnamon Milk

Cinnamon milk is a warm and comforting drink that can promote relaxation and help you sleep. Cinnamon has been found to have anti-inflammatory and antioxidant properties and can help regulate blood sugar levels.

Milk contains tryptophan, which helps stimulate the synthesis of melatonin and serotonin, two hormones that are important for sleep.

12. Golden Milk

Golden milk is a popular Ayurvedic remedy for sleep and relaxation. It is made with turmeric, ginger, and other spices, which have anti-inflammatory and antioxidant properties.

Golden milk is often served with milk or non-dairy milk, which contains tryptophan and other amino acids that promote sleep.

13. Peppermint Tea

Peppermint tea is a refreshing and soothing beverage that can promote relaxation and calm the stomach. It contains compounds that have been found to reduce muscle spasms and relieve tension.

Peppermint tea is also believed to have anti-inflammatory and pain-relieving effects.

14. Almond Milk

Almond milk is a non-dairy milk that is rich in magnesium, calcium, and vitamin E, all of which are important for muscle relaxation and stress reduction.

It also contains tryptophan, which helps stimulate the synthesis of melatonin and serotonin, two hormones involved in sleep regulation. Almond milk is also believed to have anti-inflammatory and antioxidant effects.

15. Ashwagandha Tea

Ashwagandha is an herb that has been used traditionally for its adaptogenic and calming effects. It works by reducing stress and anxiety and promoting relaxation and sleep.

Ashwagandha tea is also believed to have anti-inflammatory and pain-relieving properties.

16. Lemon and Ginger Tea

Lemon and ginger tea is a zesty and refreshing beverage that can help reduce stress and promote relaxation.

Lemons are a good source of vitamin C, which has been found to reduce anxiety, while ginger has anti-inflammatory and antioxidant properties and can help reduce muscle pain and tension.

17. Kava Tea

Kava is a plant that has been used traditionally for its sedative and anxiolytic effects. It works by increasing the activity of GABA in the brain, leading to feelings of relaxation and drowsiness.

Kava tea is also believed to have anti-inflammatory and pain-relieving effects.

18. Lemon Balm and Chamomile Tea

Lemon balm and chamomile tea is a fragrant and soothing beverage that can help calm the mind and body.

Both lemon balm and chamomile contain compounds that have been found to increase the activity of GABA in the brain, leading to feelings of relaxation and drowsiness. They are also believed to have anti-inflammatory and antioxidant properties.

19. Bedtime Chai Tea

Bedtime chai tea is a warm and comforting beverage that is often made with spices such as cinnamon, ginger, cardamom, and cloves, all of which have anti-inflammatory and antioxidant properties.

Chai tea is usually served with milk or non-dairy milk, which contains tryptophan and other amino acids that promote sleep.

20. Rose Tea

Rose tea is a fragrant and calming beverage that can help reduce stress and promote relaxation. Roses contain compounds that have been found to increase the activity of GABA in the brain and reduce the levels of cortisol, a stress hormone.

Rose tea is also believed to have anti-inflammatory and pain-relieving effects.

21. Lemon Verbena Tea

Lemon verbena is a herb that has been used traditionally for its calming and digestive properties. It contains compounds that have been found to reduce inflammation and promote relaxation.

Lemon verbena tea is also believed to have anti-inflammatory and pain-relieving effects.

22. Peppermint Hot Chocolate

Peppermint hot chocolate is a warm and indulgent beverage that can promote relaxation and calmness.

Peppermint has been found to have anti-inflammatory and pain-relieving effects, while cocoa contains flavonoids and other compounds that have been found to reduce anxiety and improve mood.

23. Turmeric Milk

Turmeric milk is a warm and comforting beverage that can promote relaxation and reduce inflammation. Turmeric contains a compound called curcumin, which has anti-inflammatory and antioxidant properties.

Milk contains tryptophan, which helps stimulate the synthesis of melatonin and serotonin, two hormones that are important for sleep.

24. Lemon and Honey Water

Lemon and honey water is a refreshing and soothing drink that can reduce inflammation and promote relaxation.

Lemons are a good source of vitamin C, which has been found to reduce anxiety, while honey has anti-inflammatory and antioxidant properties and can help soothe the throat and promote better sleep.

25. Oat Milk

Oat milk is a non-dairy milk that is rich in magnesium, calcium, and vitamin B6, all of which are important for muscle relaxation and stress reduction.

It also contains tryptophan, which helps stimulate the synthesis of melatonin and serotonin, two hormones involved in sleep regulation. Oat milk is also believed to have anti-inflammatory and antioxidant effects.

26. Ginger Lemonade

Ginger lemonade is a refreshing and soothing beverage that can help calm the stomach and reduce inflammation.

Ginger has been found to have anti-inflammatory and antioxidant properties and can help reduce muscle pain and tension, while lemons provide vitamin C, a potent antioxidant that can help reduce stress and anxiety.

27. Spiced Cider

Spiced cider is a warm and comforting drink that can promote relaxation and reduce inflammation.

Apples contain quercetin, a flavonoid that has been found to have anti-inflammatory and antioxidant properties, while the spices usually added to cider, such as cinnamon, cloves, and ginger, have similar effects.

28. Tart Cherry and Rosemary Tea

Tart cherry and rosemary tea is a fragrant and calming beverage that can improve sleep quality and duration. Tart cherries are a natural source of melatonin, while rosemary has been found to have anti-inflammatory and pain-relieving effects.

Both ingredients have been found to improve mood and reduce stress.

29. Chocolate Coconut Milk

Chocolate coconut milk is a warm and indulgent beverage that can promote relaxation and reduce inflammation.

Cocoa contains flavonoids and other compounds that have been found to reduce anxiety and improve mood, while coconut milk is rich in magnesium and calcium, which are important for muscle relaxation.

30. Turmeric and Ginger Tea

Turmeric and ginger tea is a fragrant and invigorating beverage that can help reduce inflammation and promote relaxation.

Turmeric contains curcumin, while ginger contains gingerols and shogaols, all of which have anti-inflammatory and antioxidant properties. Both ingredients have been found to have calming and mood-improving effects.