After a long day of dealing with obligations, deadlines and notifications, your body wants to relax, and sometimes your mind does not, so you lay in bed tossing and turning, replaying conversations unwind or worrying about your to-do list for tomorrow, making getting to sleep a nightly challenge. One (simple) often overlooked solution? A warm bedtime drink. 

Just as you brush your teeth to signal to your mouth that it is time to be done eating, or know that dimming the lights is a sign of bedtime, sipping on a calming beverage can also signal to your body that it is “bedtime.” Many natural ingredients (herbs, spices, warm milk) are recognized for their relaxing characteristics. When put into a relaxing drink, they can help to calm your nervous system, promote good digestion, and settle you into a better night’s sleep. 

If you are looking for a cozy way to transition from your busy day to a restful night, we have compiled 7 bedtime drink recipes that not only taste good but also support your body for a restful sleep.

1. Cinnamon Milk

There is just something comforting about a warm mug of milk before bed, and with it being a warm mug of milk with cinnamon!? Cinnamon Milk is delicious and it helps with healthy blood sugar levels (which can help stave off those energy crashes that can wake you up at night.)

Why it works: 

Cinnamon has plenty of antioxidants and properties that enable it to help stabilize blood sugar, the warm milk gives you amino acid tryptophan and calcium, which are both helpful for having better sleeps. 

How to prepare: 

• Heat your milk (for example, dairy or soy) in a pot on low heat. 
• Add ½ – 1 tsp of ground cinnamon, or you could get a whole stick and steep that. 
• You could sweeten with a bit of honey, or maple syrup (or no sweetener if you choose). 
• Sip slowly about 30 minutes or so before bed is a good time, too. 

The mild spice of the cinnamon combined with a rich warm bottle will be an easy and effective addition to your nightly ritual.

2. Turmeric Milk

Commonly called, this is an ayurvedic health drink with anti-inflammatory and calming properties. Turmeric contains the active ingredient curcumin which is a very good anti-inflammatory, and there is evidence behind the curcumin working to reduce inflammation, help calm the mood, and support digestion.

Why it works:

The main reason why Turmeric tea is called a ‘magic potion’ is its star compound, Curcumin. Curcmin has the ability to reduce anxiety and promote calm. Now if you take it one step more, and put in the extra effort to mix it into warm milk and a pinch of black pepper, you’ll now make this beverage a wonderful calming, soothing, and healing drink.

How to make it:

• 1. First warm up one cup of your favourite milk.
• 2. Add 1 teaspoon of turmeric powder and a little black pepper.
• 3. What the heck, add a pinch of cinnamon or ginger, for YUMMINESS.
• 4. Sweeten with honey or maple syrup. 

This golden drink is lovely and can help your body heal and soothe you. It is a great drink to have in the evening.

3. Herbal Tea

If you want an even lighter option or to just eliminate milk, herbal teas are also a great way to relax both your mind and body, plus they are also caffeine free. There are so many herbs it is difficult to make a mistake with herbal teas. Many can be easily digested, and help to create calmness.

Why it works:

• Different herbs will provide different effects:
• Peppermint calms digestion and relieves tension.
• Lemon balm calms the nervous system.
• Valerian root deepens sleep and counters insomnia.

How to make it:

• Boil water and pour over 1 herbal tea bag or 1-2 tsp of loose dried herbs.
• Steep for 5-10 minutes.
• Sip warm about 30 mins before bed.

Drinking a cup of tea can become a grounding ritual, one which helps you to mentally transfer to ‘sleep’ without overloading your system.

4. Moon Milk

Moon milk may sound like something made up in a storybook, but it is real and it is relaxing. This trending bedtime drink is a lovely combination of warm milk with calming spices and adaptogenic herbs to help the body cope with stress naturally.

Why it works: 

Ashwagandha (which is an adaptogen) will help support the body in coping with stress, and the warm comforting spices of cinnamon, nutmeg and cardamom will relax the senses.

How to make it: 

• Warm 1 cup milk (dairy or plant based). 
• Stir in 1/2 tsp ashwagandha powder.
• Add a pinch of cinnamon, cardamom and nutmeg.

Tip: You can add some honey/sugar for taste. 

The combination of adaptogens and warm milk makes moon milk perfect for months where you have had a few extra stressful days and want the best chance to drift off.

5. Chamomile Tea

Chamomile tea is a common pre-bedtime beverage, and for good reason. This mildly sedating herbal & floral tea is widely enjoyed since the beginning of human civilization and is proven to settle the stomach and promote sleep at night.

Why it Works: 

Chamomile has apigenin, an antioxidant that is binding to particular receptors in the brain for reduced anxiety and associated somnolence. It is also naturally caffeine-free so it is not inhibiting your body’s ability to fall asleep. 

How to make it:

• Set a cup of water to boil and steep a chamomile tea bag or 1-2 tsp dried chamomile flowers.
• Allow it to steep about 5 minutes for maximum flavor extraction as well as flavourful benefits.
• Slowly drink your chamomile tea about 30 minutes prior to bed.

Chamomile tea does more than relax the body; it is almost notifying the body that the day has ended once consumed. 

6. Lavender Tea

Lavender is not just for sachets or for bath bombs but it also makes a lovely tea, with gentle floral notes and calming effects. If you’ve ever used lavender essential oil for sleep, drinking it will help you achieve similar results in a nourishing form.

Why it works:

Lavender has been demonstrated to reduce anxiety, heart rate and stress levels; these all contribute to your sleep. Not only is it calming, its smell alone can lower your blood pressure and calm your mind.

How to make:

• Steep 1 tsp dried lavender buds in hot water for 5-10 minutes.
• Blend it with chamomile or lemon balm for a blended floral tea. (Optional)
• If you like, you can sweeten with a tiny bit of honey.

Slowly sip this tea while taking deep breaths! It’s like having aromatherapy and herbal medicine in a stunning cup

7. Warm Almond Milk

If you want a soothing dairy free option that is warm & cozy, warm almond milk is a great option. Almond milk is naturally high in magnesium which is a mineral that has a relaxing effect on muscle tissue and helps our bodies relax into sleep. 

Why it works:

Magnesium helps to activate the parasympathetic part of the nervous system where rest and relaxation take place. Almond milk also has tryptophan which helps our bodies produce melatonin to regulate sleep.

How to make it:

• Warm 1 cup of unsweetened almond milk over low. 
• Add a dash of nutmeg or cinnamon if you’d like: for flavor and calming effects.
• Add a small amount of sweetener if desired. 

This nutty, creamy drink may seem too simple, but can be surprisingly effective when winding down at the end of the evening, on a quiet night with only the sounds of the night.

Conclusion

A bedtime drink recipe isn’t simply about the ingredients, it is also about the ritual, warmth and intent. Perhaps you crave floral chamomile, earthy turmeric, or soothing cinnamon milk; the commonality, however, is that each drink encourages you to slow down your body and mind, in a natural way. 

It may take some testing to find a bedtime drink that fits your needs, but that is part of the fun! Some nights you will want the decadence of moon milk, other nights it will be enough to steep lavender tea.  What matters is that this becomes part of a habit, a little signal each night for your body saying, “it is time to rest.” 

So tonight, instead of scrolling or snacking, try simply having a drink that’s easy and calming. Get yourself a mug, do a few deep breaths, and enjoy all of the quiet.