A good night’s sleep is essential for our well-being, but sometimes falling asleep can be difficult. Fortunately, several natural options can help you relax and promote better sleep. In this article, we explore the best drinks to enjoy in the evening.

1. Chamomile: The Classic Relaxing Drink

Chamomile is probably the best-known drink for promoting restful sleep. This plant has calming and anti-stress properties thanks to apigenin, an antioxidant that binds to receptors in the brain to induce relaxation.

How does chamomile help you sleep?

It reduces anxiety and muscle tension.

It promotes the natural production of melatonin, the sleep hormone.

When should you drink it?

It is recommended to drink a cup of chamomile about 30 minutes before going to bed.

2. Passionflower Tea: A Powerful Natural Relaxant

Passionflower, also known as the passion flower, has been used for centuries for its calming properties. It is particularly effective in reducing anxiety and improving sleep quality while being gentle on the body.

Why is passionflower effective for sleep?

It increases GABA levels in the brain, promoting muscle relaxation and reducing anxiety.

It is especially helpful for people who struggle to fall asleep or maintain deep sleep.

When should you drink it?

A cup of passionflower tea, about 30 to 60 minutes before bedtime, can be very beneficial.

3. Magnesium: Essential for Quality Sleep

Magnesium is a key mineral involved in regulating sleep. Many people are deficient in magnesium, which can lead to difficulty falling asleep and frequent nighttime awakenings. Luckily, some foods and drinks rich in magnesium can help improve sleep quality.

How does magnesium help you sleep better?

It helps relax muscles and calm the nervous system.

It plays an important role in melatonin production.

Which drinks are rich in magnesium?

Mineral waters rich in magnesium.

Almond milk or a NAP beverage.

When should you drink it?

Drinking a magnesium-rich beverage about 30 minutes before bedtime can help promote better sleep.

4. NAP — A Ready-to-Drink Infusion for Better Sleep

If you're looking for a convenient alternative to homemade herbal teas, you may want to try NAP — a ready-to-drink evening infusion designed specifically to support restful sleep. It contains passionflower, chamomile, and magnesium — three of the ingredients discussed in this article.

Passionflower — acts on the nervous system, promotes relaxation, and helps reduce stress and anxiety, which can ease falling asleep.

Chamomile — long known for its soothing properties, it helps calm both the mind and body before bedtime.

Magnesium — this essential mineral contributes to muscle and nervous relaxation, promoting a state conducive to sleep.

Additionally, NAP is caffeine-free, contains no artificial additives, and is low in calories, making it ideal for a healthy nighttime routine. NAP fits perfectly into your evening habits as a modern, practical, ready-to-enjoy alternative.

Learn more about NAP

5. Warm Milk: A Comforting Classic

Warm milk is a traditional drink that has been used for generations to help people fall asleep. While not a miracle solution, milk contains tryptophan, an amino acid that supports the production of serotonin and melatonin, two essential hormones for sleep regulation.

Why can warm milk promote sleep?

Tryptophan increases serotonin production, which is later converted into melatonin.

Drinking a warm beverage can also create a sense of comfort and calm, preparing the body for sleep.

When should you drink it?

A cup of warm milk about 30 minutes before going to bed is ideal for relaxation.

6. Valerian: The Natural Remedy for Insomnia

Valerian is often used in herbal medicine to treat insomnia and anxiety. It has relaxing properties and helps reduce mental agitation, promoting deep sleep.

How does valerian help you sleep better?

It increases GABA production, a neurotransmitter that calms brain activity and prepares the body for restorative sleep.

It is particularly useful for people who struggle with sleep due to stress or anxiety.

When should you drink it?

Valerian can be taken as a tea 30 to 60 minutes before bedtime.

7. Lavender Tea: Relaxation and Restful Sleep

Lavender is well known for its calming and relaxing properties. A lavender-based tea can help you unwind after a stressful day and prepare your body for restful sleep.

Why does lavender tea help you sleep?

It acts as a mild sedative by reducing stress and anxiety levels.

The scent and flavor of lavender have a calming effect on the nervous system, helping induce sleep.

When should you drink it?

A cup of lavender tea about 30 minutes before bedtime can be very effective.

10. Tart Cherry Juice: Naturally Rich in Melatonin

Tart cherry juice (especially Montmorency cherries) is a surprising yet effective drink for improving sleep quality. This juice is naturally rich in melatonin, a hormone that regulates sleep cycles.

How does tart cherry juice help you sleep?

It naturally boosts melatonin levels in the body.

It can help improve sleep duration and quality, especially for those affected by jet lag or irregular sleep patterns.

When should you drink it?

It is recommended to drink about 240 ml (8 oz) of tart cherry juice 1 to 2 hours before bedtime for best results.

Conclusion

If you struggle to fall asleep, natural drinks can be a great way to promote quick relaxation and restful sleep. Whether you choose chamomile, warm milk, valerian, passionflower, magnesium, or another soothing beverage, the key is to find what works best for you. Don’t forget to create a relaxing nighttime routine by avoiding caffeine, limiting blue light exposure, and fostering a calm sleep-friendly environment. Sweet dreams and bottoms up!