7 Drink Recipes to Help You Sleep Better

If you struggle to drift off when your head hits the pillow each night, you're not alone. About 15 percent of American adults have reported difficulty falling asleep most nights of the week, according to the Centers for Disease Control and Prevention.

It's also reported that about one-quarter of all Americans do not meet the recommended seven hour minimum of sleep each night. It's hardly a surprise that people are looking for ways to get a better night's rest. That could explain why the " sleepy girl mocktail " that originally went viral in 2023 resurfaced earlier this year, according to the Independent.

Fans of the mixture of tart cherry juice, magnesium powder, and sparkling water claim the mocktail helps them sleep better. There could be some basis for this, given that cherries contain melatonin, which can help regulate your circadian rhythm and prevent wakefulness at night, according to Cleveland Clinic.

Tart cherry juice in particular has higher amounts of melatonin and also tryptophan, which boosts feel-good hormone serotonin , which is known for promoting relaxation in the brain. But the so-called sleepy girl mocktail isn't an entirely new idea. Sipping a mug of warm milk before bed has long been rumored to help induce drowsiness, possibly because milk and other dairy products contain tryptophan. There's also some evidence dairy may improve sleep quality, per past research.

Other foods and drinks that may promote sleep include:

• Chamomile This flower, part of the daisy family, has been used as a medicinal herb for centuries. A few studies have found that chamomile may help you doze off and reduce anxiety.
• Lavender This herb and its scent may evoke feelings of relaxation, as it is frequently used in spas and yoga studios. You can sniff or ingest lavender , and when ingested as a tea it may reduce feelings of anxiety.
• Banana This common fruit is notorious for its potassium levels, but it is also a source of another mineral, magnesium.
  One review found an association between magnesium levels and sleep.
  Bananas are also one of the only fruits that contain tryptophan.
• Almonds These nuts, as well as products made from them, including milk, are another food that's rich in magnesium, so they may help your muscles unwind and relax.

• Pistachios These nuts have been found to contain melatonin, the same substance responsible for regulating sleep-wake cycle.

• Kiwi This tart fruit is rich in immune-supporting vitamin C, and one small study found that eating kiwi improved sleep in adults with sleep problems.

If you're struggling to sleep, incorporating some of these ingredients into a soothing pre-bedtime drink can be part of a ritual that may help you get more shut-eye - plus, these drink recipes are easy to make and delicious to enjoy anytime.

1 Adobe Stock

Chamomile Orange Iced Tea

Sipping chamomile tea has shown to significantly improve sleep quality, per past research , and it doesn't always have to be served hot. This iced refresher mixes in orange juice to not only brightens the flavor, but also delivers a dose of the immune-supporting antioxidant vitamin C, per USDA data .

SERVES

2

CALORIES PER SERVING

32

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

2 cups brewed chamomile tea, cooled 1 medium orange, juiced 1 tsp honey Cinnamon sticks and rosemary, for garnish

Directions

1

In a pitcher, combine chamomile tea, juice of orange and honey. Whisk together to combine.

2

Pour into two ice-filled serving glasses and garnish with cinnamon sticks and rosemary.

Nutrition Facts

Amount per serving

Serving size 8 oz

calories

32

total fat

0g

saturated fat

0g

protein

0g

carbohydrates

8g

fiber

0.1g

sugar

6.5g

added sugar

2.9g

sodium

3mg

TAGS:

Diabetes-Friendly , Heart-Healthy , Mediterranean , Gluten-Free , Vegetarian , Low-Sodium , Low-Calorie , Low-Fat , Quick & Easy

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2 Adobe Stock

Tropical Sleepy Juice

Juice doesn't only have to be a way to start your day. This tropical blend may also help you drift off to sleep. Among tropical fruits, mangos contain one of the highest levels of melatonin, which is the sleep hormone that can lull you to sleep, per past research . Pineapple also contains melatonin and magnesium, which have relaxing properties.

SERVES

2

CALORIES PER SERVING

163

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

1 large mango, diced 1 cup 100% pineapple juice 8 leaves of fresh lemon balm or peppermint 1 cup of ice cubes

Directions

1

In a blender, add mango, pineapple juice, lemon balm and ice. Blend until smooth, about 1-2 minutes.

Nutrition Facts

Amount per serving

Serving size 10 oz

calories

163

total fat

1g

saturated fat

0.2g

protein

2g

carbohydrates

40g

fiber

2.9g

sugar

35g

added sugar

0g

sodium

5mg

TAGS:

Heart-Healthy , Mediterranean , Gluten-Free , Vegetarian , Low-Sodium , Low-Fat , Anti-Inflammatory , Quick & Easy , Beverage , Psoriasis-Friendly , Depression-Friendly , Anxiety-Friendly , ADHD-Friendly , Cancer Prevention , Ulcerative Colitis-Friendly , Crohn's Disease-Friendly

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3 Tatiana Maksimova/Getty Images

Relaxing Lavender Tea

The aroma of lavender flowers is well-known for its ability to inspire a zen-like state, but you can brew and sip on the herb, too. Research indicates that lavender may promote relaxation and improve sleep quality. The addition of butterfly pea powder , famously used in blue matcha, reacts with the acid in lemon juice to turn a beautiful purple color, and is full of antioxidants. Enjoy this drink warm or iced.

SERVES

2

CALORIES PER SERVING

17

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

2 cups boiled water 1 tsp lavender flowers, plus additional for garnish 1 lemon, juiced 1 tsp butterfly pea powder 1 tsp honey or maple syrup

Directions

1

Place lavender buds into a tea ball or sachet and place into a large mug. Bring water to a boil, then carefully pour over tea and let steep for 3-5 minutes.

2

Remove the tea ball. Stir in lemon juice, butterfly pea powder, and honey.

3

Divide mixture between two mugs. Garnish with extra lavender flowers, if desired.

Nutrition Facts

Amount per serving

Serving size 8 oz

calories

17

total fat

0g

saturated fat

0g

protein

0g

carbohydrates

6g

fiber

1.8g

sugar

3.5g

added sugar

2.9g

sodium

0mg

TAGS:

Diabetes-Friendly , Heart-Healthy , Gluten-Free , Vegetarian , Low-Sodium , Low-Fat , Quick & Easy , Beverage

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4 Adobe Stock

Banana Milkshake

This milkshake recipe is designed to help you get more zzz's. Bananas , almond milk , and dates all contain magnesium, which promotes relaxation. Bananas also contain tryptophan, which helps your body produce melatonin and serotonin, per Western Michigan University. The frozen bananas in this recipe add thick and creamy consistency to your shake.

contains Tree Nuts

SERVES

2

CALORIES PER SERVING

220

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

2 cups unsweetened almond milk 2 medium frozen bananas 2 pitted medjool dates 1 tsp pure vanilla extract

Directions

1

Add all ingredients to a blender and blend on high until smooth, about 1-2 minutes.

Nutrition Facts

Amount per serving

Serving size 1 ½ cups

calories

220

total fat

3g

saturated fat

0.1g

protein

3g

carbohydrates

45g

fiber

5.1g

sugar

29.7g

added sugar

0.3g

sodium

187mg

TAGS:

Tree Nuts , Mediterranean , Gluten-Free , Vegetarian , Vegan , High-Fiber , Low-Fat , Quick & Easy , Beverage , Breakfast , GERD-Friendly

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5 Adobe Stock

Pistachio Latte

Pistachios make for a healthy bedtime snack as they also contain sleep-inducing melatonin. Nuts like pistachios also fill you up with a trio of healthy fat, fiber and protein. This pistachio latte is lightly sweetened, can easily be whipped up in a blender, and served warm or cold for a night cap.

contains Tree Nuts

SERVES

4

CALORIES PER SERVING

179

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

REVIEWED BY

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

4 hr 5 min

Ingredients

1 cup unsalted, roasted no-shell pistachios 1 tbsp honey 1 tsp pure vanilla extract

Directions

1

Soak pistachios in water for 4 hours or overnight. Drain.

2

Add soaked and drained pistachios, 4 cups warm water, honey, and vanilla extract to a blender and blend on high for 1 minute.

3

Strain pistachio milk through a fine sieve or cheesecloth, and discard solids. To serve, divide among four mugs. Use a milk frother to froth milk until foam is formed, about 1 minute, if desired. Pistachio milk can be stored in a lidded container in the refrigerator for up to 3 days.

Nutrition Facts

Amount per serving

Serving size 8 oz

calories

179

total fat

13g

saturated fat

1.5g

protein

6g

carbohydrates

12g

fiber

3g

sugar

6.4g

added sugar

4.4g

sodium

0mg

TAGS:

Tree Nuts , Diabetes-Friendly , Heart-Healthy , Mediterranean , Gluten-Free , Vegetarian , Low-Sodium , Beverage , GERD-Friendly

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6 iStock

Sleepy Girl Mocktail

This simple-to-prepare mocktail contains everything your body needs for a better night's sleep. The magnesium powder in this delicious beverage provides more than half your daily needs for the day, notes the National Institutes of Health . Tart cherry juice is not only beautiful, it's also packed with melatonin and anti-inflammatory benefits, notes research . And an optional squeeze of lime juice adds a healthy dose of vitamin C, per the USDA , which may help you stay asleep longer, per past research !

3.0 out of 2 reviews

SERVES

1

CALORIES PER SERVING

86

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

2 min

TOTAL TIME

2 min

Ingredients

½ cup 100 percent tart cherry juice 1 tsp magnesium glycinate powder 1 cup lime, cherry, or plain sparkling water ½ lime, juiced (optional)

Directions

1

Pour cherry juice into a glass, add magnesium powder, and stir thoroughly to combine.

2

Gently pour in sparkling water and lime juice, if using. Add ice just before serving.

Nutrition Facts

Amount per serving

Serving size 1½ cups

calories

86

total fat

0g

saturated fat

0g

protein

1g

carbohydrates

20g

fiber

0g

sugar

12.5g

added sugar

0g

sodium

29mg

Tips

Magnesium glycinate powder may be available at your local health food store or it can be purchased from popular online retailers.

TAGS:

Heart-Healthy , Gluten-Free , Vegan , Vegetarian , Low-Sodium , Anti-Inflammatory , Quick & Easy , Beverage

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7 Oscar Ruiz Gomez/Shutterstock

Cinnamon Vanilla Steamer

Of the nondairy milk substitutes, soy milk is one of the most nutritionally similar to cow's milk in terms of the calcium and vitamin D it provides. Cinnamon adds flavor, as well as a hefty dose of health benefits. In fact, a past review linked cinnamon to potential anti-inflammatory, anticancer, antidiabetic, and antimicrobial benefits. There is also evidence to suggest that regular cinnamon consumption may help with blood lipid levels, thereby reducing heart disease risk.

contains Soy

5.0 out of 3 reviews

SERVES

1

CALORIES PER SERVING

110

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

2 min

COOK TIME

5 min

TOTAL TIME

7 min

Ingredients

1 cup vanilla soy milk or milk of your choice ½ tsp pure vanilla extract ½ tsp ground cinnamon

Directions

1

Place all ingredients in a small saucepan over medium heat and whisk. Heat just to a simmer and serve.

Nutrition Facts

Amount per serving

calories

110

total fat

4g

saturated fat

0.5g

protein

6g

carbohydrates

11g

fiber

0.7g

sugar

7.4g

added sugar

0.3g

sodium

96mg

TAGS:

Soy , Beverage , Gluten-free , Low-Sodium , Quick & Easy , Vegan , Vegetarian

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Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

1. Adjaye-Gbewonyo D et al. Sleep Difficulties in Adults: United States, 2020. Centers for Disease Control and Prevention. June 2022.
2. Werner K. What Is the Sleepy Girl Mocktail? TikTok's Newest Drink Obsession. Independent. January 18, 2024.
3. Can Cherries Help You Get a Better Night's Sleep? Cleveland Clinic. November 17, 2021.
4. Okajima KY et al. The Effects of Milk and Dairy Products on Sleep: A Systematic Review. International Journal of Environmental Research and Public Health . December 16, 2020.
5. Bananas, Raw. U.S. Department of Agriculture. April 1, 2019.
6. Arab A et al. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological Trace Element Research . January 2023.
7. Nuts, Almonds, Whole, Raw. U.S. Department of Agriculture. April 1, 2019.
8. Li MX et al. Dietary Sources and Bioactivities of Melatonin. Nutrient . April 7, 2017.
9. Lin H et al. Effect of Kiwifruit Consumption on Sleep Quality in Adults With Sleep Problems. Asia Pacific Journal of Clinical Nutrition . April 1, 2011.

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