The Nectar Guide to Bedtime Drinks For Easier Sleep

Written by Nectarsleep Editorial Team

Last updated on Apr 09, 2025

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

In this article:

There’s something undeniably comforting about winding down with a drink at the end of a long day. In the summer, an ice-cold glass of lemon water hits just right, while in the winter, nothing beats wrapping your hands around a warm mug of cocoa. But did you know that what you sip before bed can actually make a big difference in how well you sleep? Some drinks can help you drift off into a peaceful slumber, while others might leave you tossing and turning all night.

You might be tempted to reach for a glass of wine or a nightcap (you wouldn’t be alone—about 25% of people do, according to The Sleep Council), but alcohol is actually one of the worst things for sleep. Sure, it might help you doze off faster, but it disrupts deep sleep and messes with your body’s melatonin levels. That means you’ll probably wake up feeling groggy rather than refreshed. And while keeping a glass of water on your bedside table is always a good idea for hydration, it won’t necessarily help you fall asleep faster (not to mention those annoying middle-of-the-night bathroom trips!).

So, what should you be drinking before bed to encourage a restful night? Let’s dive into the best bedtime drinks that will have you snoozing like a pro—plus, which ones to avoid.

Save Up to 45% On Mattresses!*

*See Terms.
Get A Better Mattress

Tea Time: The Ultimate Sleepytime Ritual

If there’s one thing we Brits love, it’s a good cup of tea. But when you’re winding down for the night, you’ll want to steer clear of anything with caffeine—sorry, black tea and regular green tea, you’re out. Thankfully, there’s a whole world of caffeine-free herbal teas that are perfect for bedtime.

Chamomile tea is a classic go-to for sleep, and for good reason. This ancient remedy has been used for centuries to ease anxiety and promote relaxation. Chamomile contains apigenin, an antioxidant that binds to certain receptors in your brain, helping to reduce insomnia and induce sleepiness. Plus, there’s just something about that warm, floral aroma that feels like a hug in a cup.

Not a fan of chamomile? No worries—there are plenty of other options. Decaffeinated green tea contains an amino acid called theanine, which helps reduce stress and promote relaxation. Peppermint tea is another great choice, known for its ability to calm the digestive system and ease tension. And if you really want to knock yourself out, look for teas with valerian root, a natural sedative that has been used for centuries to treat insomnia.

Got Milk? Mum Was Right All Along

Remember when your mum used to give you a warm glass of milk before bed? Turns out, she was onto something. Milk is rich in tryptophan, an amino acid that your body uses to produce serotonin—a neurotransmitter that helps regulate mood and sleep. It also contains calcium, which helps the brain use tryptophan more effectively.

If regular dairy milk isn’t your thing, almond milk is a fantastic alternative. It’s also packed with tryptophan and magnesium, both of which play a role in muscle relaxation and sleep quality. For an extra sleep-boosting treat, try warming up your milk and adding a little honey. Honey can slightly raise insulin levels, which helps tryptophan reach the brain more easily—so it’s a win-win!

And if you’re after something a bit more nostalgic, malted milk (like Horlicks) is another bedtime favourite. It’s loaded with B vitamins, iron, zinc, and magnesium, all of which contribute to relaxation and stress reduction. Basically, it’s a hug in a mug.

Fruity Sips for Sweet Dreams

If you’re in the mood for something fruity, there are a few options that can help you sleep better. Cherry juice is a surprisingly effective sleep aid because it’s naturally high in melatonin—the hormone that regulates your sleep-wake cycle. Studies have shown that drinking tart cherry juice can actually improve sleep duration and quality, making it a great bedtime drink.

Another fantastic choice? A banana smoothie. Bananas are loaded with magnesium and potassium, which help relax your muscles and nerves, making it easier to drift off. Plus, they contain tryptophan, just like milk. Blend a banana with some almond milk and a touch of cinnamon for a delicious, sleep-inducing treat.

And then there’s coconut water. While it’s often associated with post-workout hydration, coconut water is actually rich in potassium, magnesium, and even a little vitamin D—all of which help lower stress levels and relax your body before bed.

Drinks to Avoid Before Bed

Of course, not all drinks are created equal when it comes to sleep. If you’re struggling to get a good night’s rest, it’s best to avoid:

  • Caffeinated drinks – Coffee, black tea, and energy drinks can keep you wired for hours.

  • Sugary sodas – The sugar spike (and subsequent crash) can disrupt sleep patterns.

  • Alcohol – While it might help you fall asleep faster, it reduces sleep quality and can leave you feeling exhausted in the morning.

Sip Your Way to Better Sleep

A good bedtime routine starts with the right drink, but it doesn’t stop there. If you really want to upgrade your sleep game, make sure your mattress is giving you the comfort and support you need. A Nectar mattress is designed to keep you cool, comfortable, and properly supported all night long—so you can wake up feeling refreshed and ready to take on the day.

So, go ahead, brew yourself a soothing cup of chamomile tea, blend up a banana smoothie, or pour a glass of tart cherry juice. Your best night’s sleep is just a sip away!

Back to blog