Tart cherry juice, chamomile tea, warm milk, golden milk and warm apple cider are linked to sleep-supporting ingredients or bedtime routines, according to the provided research overview.
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A research overview circulated online recommends choosing a caffeine-free bedtime drink you enjoy and can repeat as part of a consistent wind-down routine, highlighting tart cherry juice, chamomile tea, warm milk, golden milk and warm apple cider as options.
Tart cherry juice is described as the most directly supported on the list, citing a small randomized crossover study of adults over age 50 with insomnia. In that study, participants drank 240 millilitres (about 8 ounces) of tart cherry juice twice daily for two weeks, with one serving in the morning and another 1 to 2 hours before bedtime. The overview says the study reported improvements in sleep time and sleep efficiency, and notes that tart cherries naturally contain melatonin and other plant compounds studied in relation to sleep regulation.
Chamomile tea is presented as a popular caffeine-free bedtime choice. The overview says chamomile contains apigenin, a plant compound studied in connection with relaxation and sleep. It also cites a 2024 systematic review and meta-analysis of clinical trials that found improvements in some measures of sleep quality, including nighttime awakenings, while noting that results did not improve consistently across all sleep measures.
Warm milk is described as having nutritional and behavioural reasons for helping some people wind down. The overview says milk contains tryptophan, an amino acid the body uses to produce serotonin and melatonin, which are involved in normal sleep regulation, and it references a systematic review of milk and sleep showing varied results depending on dairy product, study population and preparation. It also points to a comfort factor, saying a warm, familiar drink can become a cue that the day is winding down.
Golden milk is described as a warm, caffeine-free option often made with milk and spices such as turmeric. The overview says turmeric contains curcumin, a plant compound studied for antioxidant and anti-inflammatory properties, and adds that golden milk made with dairy also provides tryptophan. It cautions that research has not established golden milk itself as a sleep aid, while describing it as a fit for a relaxing bedtime ritual.
For seasonal comfort, warm apple cider is listed as another caffeine-free option. The overview says apple cider has not been well studied as a sleep drink, but it does note that warming it with spices can feel soothing and that apple cider contains naturally occurring plant compounds and nutrients from apples. It also advises keeping servings modest because cider contains naturally occurring sugar and recommends avoiding heavily sweetened versions right before bed.
The overview also lists beverages to avoid before bedtime, including caffeine sources such as coffee, energy drinks, many sodas, and black or green tea, noting one controlled study that found a substantial dose of caffeine six hours before bedtime still significantly disrupted sleep. It further says alcohol may initially make people feel drowsy but can disrupt sleep architecture and contribute to more fragmented sleep later at night, and it advises limiting very sugary drinks and large amounts of any fluid close to bedtime because they can affect sleep.
To incorporate a bedtime drink into a routine, the overview suggests having the beverage about 30 to 60 minutes before bed (or earlier if late-night fluids tend to wake someone). It also recommends pairing the drink with calming activities and adjusting the environment—such as dimming lights and stepping away from screens—to support a gradual transition into rest. It adds that if sleep problems are frequent, persistent or affecting daytime life, people should talk with a healthcare professional.
The story was produced by Naturepedic and reviewed and distributed by Stacker.
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