If you’re struggling to fall asleep, what you drink in the evening may be worth considering—but no beverage should be described as a guaranteed treatment for insomnia. Some options may promote relaxation or support healthy sleep patterns. Chamomile tea is one of the better-known choices and contains plant compounds that may have calming effects. A 2024 systematic review of clinical trials found that chamomile was associated with improvements in overall sleep quality, although it did not consistently increase sleep duration or daytime functioning. (pubmed.ncbi.nlm.nih.gov) Warm milk is another traditional option; it provides nutrients including tryptophan, an amino acid involved in the body’s production of serotonin and melatonin. Johns Hopkins Medicine lists warm milk, chamomile tea, and tart cherry juice among beverages people with sleep difficulties may try. (hopkinsmedicine.org)
Another interesting option is tart cherry juice, particularly unsweetened varieties. Tart cherries naturally contain melatonin and other compounds that have been investigated for their relationship with sleep. Small clinical trials have reported improvements in some sleep measures, including sleep time and efficiency, while systematic reviews suggest the evidence is promising but still limited by small studies and differences in study design. (pubmed.ncbi.nlm.nih.gov) If you want to try it, a modest serving in the evening is reasonable for most healthy adults, but remember that juice contains natural sugars and can add calories. Caffeine-free herbal teas can also become part of a relaxing bedtime routine, especially when the ritual itself helps signal that it is time to wind down. Avoid assuming that stronger or larger quantities will produce better results.
Perhaps just as important as what you drink is what you avoid before bed. Coffee, energy drinks, caffeinated tea, and other caffeine-containing beverages can interfere with sleep, while alcohol may make you feel sleepy initially but can disrupt sleep later in the night. (hopkinsmedicine.org) Drinking excessive amounts of any fluid immediately before bed can also increase nighttime bathroom trips. If insomnia occurs frequently, lasts for weeks, or leaves you exhausted during the day, don’t rely on drinks alone—persistent insomnia may require professional evaluation and evidence-based treatment. Disclaimer: This article is for general educational and nutritional information only and does not constitute medical diagnosis, treatment, or personalized advice. Chamomile, warm milk, and tart cherry juice may support relaxation or sleep quality in some people, but they are not guaranteed treatments for insomnia. Always verify health information through reliable medical sources and consult a qualified healthcare professional about persistent sleep problems.
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