What should I drink before bed for a good night's sleep?

If you're one of the many people who've ever stared at the ceiling, wishing you could fall asleep faster, you've probably tried a number of methods. From herbal teas to warm milk, countless remedies claim to help you fall asleep more easily, but which ones really work?

 

This article will reveal to you the best drinks for sleep and should be consumed before going to bed.

 

The best drinks for sleep

Of all the options tried, nutritionists consistently choose tart cherry juice as the top drink for better sleep.

' A small glass of tart cherry juice is my 'secret' to better sleep, ' says Jackie Newgent, RDN, culinary nutritionist and author of The Plant-Based Diabetes Cookbook. ' Juice may help slightly improve sleep duration and quality, especially for older adults or those with insomnia .' However, Newgent points out that studies often use more than one glass of juice.

While tart cherry juice isn't a miracle drug (like any sleep aid), studies consistently show small improvements in sleep with regular consumption of this healthy beverage. The key is consistency: Drinking the juice every night may be more effective than just an occasional sip.

 

How does tart cherry juice affect sleep?

Researchers are still figuring out exactly why tart cherry juice improves sleep, but evidence suggests there are several overlapping mechanisms. Here's how the unique compounds in tart cherries create an ideal environment for longer, more restorative sleep.

Melatonin increases sleep time

'Tart cherries naturally contain bioactive compounds, including melatonin, a hormone that helps regulate your sleep-wake cycle,' says Newgent. Research shows that tart cherry juice can increase circulating melatonin levels in the body. Higher melatonin levels before bed have been consistently linked to improved sleep duration and quality.

 

Antioxidants improve sleep quality

Tart cherry juice has other important compounds that may support longer, deeper sleep. ' Tart cherry juice is naturally rich in antioxidants, which studies show may help increase sleep duration and efficiency ,' says Mackenzie Burgess, RDN, registered dietitian and recipe developer at Cheerful Choices.

'More specifically, the researchers suggest that the procyanidins in tart cherry juice have antioxidant effects, which help reduce inflammation and prevent tryptophan from being diverted to pathways that don't support melatonin production.' This, in effect, makes tryptophan more available for the synthesis of neurotransmitters (i.e. melatonin and serotonin) that help improve sleep quality.

How to enjoy tart cherry juice before bed

Finding new, interesting ways to drink tart cherry juice before bed can make the habit feel less like a cure and more like a form of self-care. Here's how the nutritionists we spoke to enjoy their nightly glass of tart cherry juice.

Mixing Mocktail

Tart cherry juice has a distinctly tart and slightly acidic taste that not everyone enjoys. An easy way to tone down the astringency is to turn it into a mocktail with other sleep-promoting ingredients.

Take a sip from a special cup

Another way to relax with a glass of juice and enjoy the flavor is to sip it.