Is there anything worse than being tired, ready for bed, and then…completely unable to fall asleep? Okay, there are worse things. But still! It’s super annoying, and once your mind starts spinning, it’s hard to turn it off and get some shut-eye.
I first struggled with insomnia as a child, and I’ve had it on and off as an adult. I seem to get really tired and ready to sleep between 7 and 8 p.m., and then by 9, I’m wide awake. And since going to bed at 7 isn’t an option (but oh, sometimes I wish it was!), I have to find a way to relax so I can fall asleep at a reasonable hour.
6 Pre-Bedtime Drinks for Insomnia
We’ve shared some insomnia remedies in the past; my current go-to’s are a cup of chamomile tea and a weighted blanket. But if those don’t work for you, there are so many others to try.
Like these drinks! Take a few minutes to mix them up after dinner, sip them while you enjoy a good book, and get ready to sleep better tonight.
1. Sleep Well Banana Tea
If falling asleep is difficult or you wake up several times during the night, this magnesium-loaded cinnamon-flavored banana tea is the best natural sleeping pill. Banana peel is packed with magnesium, which helps the body relax naturally.
Not feeling like eating your banana with the skin on? Use it to brew this tasty, relaxing tea!
2. Calming Chamomile Lavender Latte
Sweet, fragrant, and warming, this is a latte that’s made to be savored. Grandmothers everywhere have sworn by warm milk to help you sleep, and this takes it a step further.
Chamomile has been used for centuries to help induce relaxation, aid sleep, calm an upset stomach, and it’s also used as a natural anti-inflammatory [source].
Lavender also plays a role in natural relaxation, especially at bedtime, by helping alleviate nervous tension and stress [source]. Many studies have shown inhaled lavender to be an excellent sleep aid [source]. All you need is dried lavender and chamomile flowers to make your warm milk, a quiet setting, and a fluffy blanket to cuddle up with.
3. Bedtime Smoothie
A snack before bed might be a good thing for some people, giving your body a dose of natural melatonin precursors for sleep regulation and healthy carbs for cellular renewal [source]. From kale to almond butter and kiwi, every ingredient in this smoothie helps contribute to a good night’s sleep.
4. Adaptogenic Midnight Milk
How beautiful is this milk?! This adaptogenic Midnight Milk is made with a combination of ashwagandha, schisandra berries, and edible rose petals to help relax your mind and ease you into a restful sleep.
If mixing up a drink with all those ingredients every night sounds the opposite of relaxing to you, don’t worry: you only have to gather them up once to make a big batch of Midnight Milk powder, which is then stirred into warm milk.
Keep a jar of the mixture in your medicine cabinet to keep on hand for whenever stress is keeping you up at night. One batch makes 60 servings of this nourishing bedtime milk.
5. Turmeric Tea
Give your cup of chamomile tea an upgrade by turning it into soothing anti-inflammatory golden milk. Rich in antioxidants [source], the curcumin in turmeric tea aids the body to produce more dopamine and serotonin [source]. This means a better mood for you, as well as a much better sleep.
6. Hot Chamomile Milk
Chamomile contains an antioxidant called apigenin, which is thought to bind to brain receptors that help promote sleepiness [source]. Although the recipe calls for dried chamomile flowers, you can use 2 chamomile tea bags or 2 tablespoons of loose-leaf chamomile tea instead if you have those on hand.
More recipes for better sleep
If getting a good night’s sleep is stressing you out, don’t worry—there are plenty of natural sleep remedies to try. First, detox your bedroom with a sleep-friendly makeover. Blackout curtains go a long way, trust us!
Then, while you’re sipping chamomile milk or a chamomile lavender latte, inhale one of these essential oil diffuser blends for sleep to help you wind down. Or try making your own melatonin gummies for a natural sleep aid.
Baths are an excellent anxiety soother, so add this chamomile bath oil to your next soak if shutting off an overactive brain is getting in the way of falling asleep.
Hot Chamomile Milk
- Small saucepan
- 400 mL almond milk
- 100 mL filtered water
- 1 tablespoon dried chamomile flowers
- ½ teaspoon vanilla powder
- 1 teaspoon raw or manuka honey or bee pollen
- 1 tablespoon milled golden flaxseeds
- Elevate it: ½ tsp apple cider vinegar ½ tsp chaga powder, 1 tbsp tocotrienols
- Set a saucepan over a medium heat and add the almond milk, water, chamomile flowers (or tea), vanilla, honey (if using bee pollen, add later), and any elevational extras.
- Bring to the boil, and then simmer for 5–10 minutes.
- Strain into a blender, add the linseeds and bee pollen (if using), and blend on a high speed for 30 seconds.
- Strain and serve hot.
This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow’s medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.98
I badly need something healthy for a good night sleep. I hope these drinks will work best for me.