Sleep. We all need it. But do we get enough of it? It seems that increasingly, the answer is no. With busy schedules, work pressures, and long commutes, getting a good night’s sleep can be a challenge.

But what if there was a simple solution? What if you could sip something delicious before bedtime and wake up feeling rested and refreshed? It might sound too good to be true, but there is growing evidence that certain beverages can promote better sleep. Read on to discover what they are.

1. Chamomile Tea

Chamomile tea is a popular herbal drink that has been used for centuries to promote relaxation and sleep. The tea contains a compound called apigenin, which binds to certain receptors in the brain and promotes sleepiness.

A study from the University of Pennsylvania found that drinking chamomile tea before bed helped participants fall asleep faster and reduced symptoms of depression and anxiety. Another study from the University of Texas found that chamomile tea increased overall sleep time and improved sleep quality.

2. Warm Milk

Another bedtime drink that has been popular for generations is warm milk. This may seem like an old-fashioned remedy, but there is some science to back it up.

Milk contains tryptophan, an amino acid that is important for the production of serotonin—a neurotransmitter that promotes relaxation and sleep. Milk also contains calcium, which can help the brain use tryptophan to produce more serotonin. While warm milk may not be a cure for insomnia, it may be a helpful sleep aid for some people.

3. Tart Cherry Juice

Tart cherry juice may not be the first thing that comes to mind when you think of sleep aids, but it is worth considering.

The juice contains natural compounds called anthocyanins, which have been shown to increase the production of melatonin—the hormone that regulates sleep. In one study from Louisiana State University, participants who drank tart cherry juice twice a day for two weeks reported significant improvements in sleep quality and duration.

Another study found that athletes who drank tart cherry juice before and after workouts experienced less muscle soreness and improved sleep quality.

4. Valerian Root Tea

Valerian root has been used for centuries as a natural remedy for insomnia and anxiety. The root contains compounds that act as relaxants and can help calm the nervous system.

While the research on valerian root is mixed, some studies have found that it can improve sleep quality and reduce the time it takes to fall asleep. A study from The American College of Healthcare Sciences found that participants who took a valerian root supplement before bedtime reported improvements in both sleep quality and duration.

5. Sleepytime Tea

Sleepytime tea is a blend of herbs that is specifically designed to promote relaxation and sleep. The tea typically contains chamomile, spearmint, lemongrass, and other relaxing herbs.

While the specific ingredients and formulations may vary, many people find that they feel calmer and more relaxed after drinking Sleepytime tea. While scientific research on Sleepytime tea is limited, the combination of herbs has been used for generations as a natural remedy for insomnia.

6. Passionflower Tea

Passionflower has been used for centuries to promote relaxation and reduce anxiety. The plant contains compounds that have been shown to increase the production of GABA—the neurotransmitter that promotes calmness and relaxation.

A study from The University of Maryland Medical Center found that passionflower tea improved sleep quality and reduced symptoms of anxiety in participants. Another study from The American College of Healthcare Sciences found that passionflower extract reduced the time it took participants to fall asleep.

7. Lemon Balm Tea

Lemon balm is an herb that has been used for centuries to promote relaxation and reduce anxiety. The plant contains compounds that have been shown to reduce stress and promote calmness.

A study from The University of Maryland Medical Center found that lemon balm tea reduced the time it took participants to fall asleep and improved sleep quality. Another study from The American College of Healthcare Sciences found that participants who took lemon balm supplements reported improvements in sleep quality and duration.

8. Magnesium-Rich Drinks

Magnesium is an essential mineral that is important for many bodily functions, including sleep. Studies have shown that magnesium can help regulate the production of melatonin and reduce cortisol levels—the hormone that is associated with stress.

While magnesium supplements are available, they can cause digestive upset in some people. If you prefer to get your magnesium from food sources, try drinking magnesium-rich beverages like almond milk, kefir, or green smoothies.

9. Herbal Iced Tea

If you live in a hot climate, you may not feel like drinking a warm beverage before bedtime. In that case, try a refreshing herbal iced tea instead.

There are many delicious herbal teas that can promote relaxation and sleep, including peppermint, lavender, and lemon verbena. Just be sure to choose teas that do not contain caffeine, as it can interfere with sleep.

10. Decaffeinated Coffee

While it may seem counterintuitive, decaffeinated coffee can be a helpful sleep aid for some people. The decaffeination process removes most of the caffeine from the coffee beans, leaving only a trace amount.

This small amount of caffeine can still provide some benefits, such as reducing the time it takes to fall asleep and improving overall sleep quality. Just be sure to choose a high-quality decaf coffee to avoid any residual chemicals that may be left over from the decaffeination process.

Overall, there are many beverages that can promote better sleep. Whether you prefer warm milk or an iced herbal tea, experimenting with different drinks may help you find the one that works best for you.

Just be sure to avoid drinks that contain caffeine or alcohol, as they can interfere with sleep. And as always, be sure to talk to your doctor if you are experiencing chronic sleep problems.