Photo: John Diez

Which drink is best for sleep?

Chamomile and valerian are popular teas that people drink before bed, but other substances may also help. These include almond milk and cherry juice. Although some drinks contain tryptophan or melatonin, which are known to improve sleep, researchers are unclear about how other drinks help people fall asleep.

medicalnewstoday.com - 10 drinks that help you sleep and what to avoid - Medical News Today

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. How we chose Medical News Today chooses products that meet the following criteria: Ingredients: MNT chooses products containing safe, high quality ingredients that are clearly labeled. Products should also confirm that they are free of pesticides, heavy metals, and mold. MNT chooses products containing safe, high quality ingredients that are clearly labeled. Products should also confirm that they are free of pesticides, heavy metals, and mold. Dosage: MNT chooses products that must clearly state the supplement dosage. MNT chooses products that must clearly state the supplement dosage. Serving size: MNT selects products in which manufacturers recommend a safe dosage. MNT selects products in which manufacturers recommend a safe dosage. Third-party testing: MNT chooses products that must undergo third-party testing for contaminants by an ISO 17025-compliant laboratory. MNT chooses products that must undergo third-party testing for contaminants by an ISO 17025-compliant laboratory. Available certificate of analysis: MNT chooses companies that demonstrate transparency and share a product’s certificate of analysis (COA) following receipt of its third-party lab results. Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication. Medical News Today follows a strict product selection and vetting process. Learn more here. Valerian tea Valerian is an herb that people can find in health food stores. Sleep aids and sedatives may contain valerian. People can purchase these products over the counter (OTC) in tablet form or as tea. Researchers have not confirmed whether valerian is effective and safe for treating insomnia, and some studies show conflicting results. Research from 2020 concluded that valerian root could be a safe and effective herb for promoting sleep and reducing the risk of sleep disorders. However, results were inconsistent, and some of the active natural ingredients in valerian root are unstable. The authors note this may affect the quality and reliability of products, and more testing needs to be done. Learn more about using valerian to treat insomnia here. Best valerian tea blend: Traditional Medicinals Organic Nighty Night Tea Extra Valerian Price: around $13 around Ingredients: valerian root, passionflower herb, lemon balm leaf, peppermint leaf, caraway fruit, licorice root valerian root, passionflower herb, lemon balm leaf, peppermint leaf, caraway fruit, licorice root Servings: 16 This valerian tea comes in a pack of two, containing 16 servings each. Each serving contains a blend of sleep-benefitting herbs, and the company claims this blend is its strongest to help sleep. It states that it uses USDA-certified organic, non-GMO, and kosher ingredients. It is free of caffeine and has 0 calories. Each serving contains 450 milligrams (mg) of valerian, and 300 mg of passionflower herb, lemon balm, and peppermint leaf. It also contains a 150-mg blend of caraway fruit and licorice root. Pros includes a range of herbs to benefit sleep

comes in a pack of two boxes

USDA-certified organic Cons some users report an unpleasant scent

around Ingredients: organic valerian root

organic valerian root Servings: 18 This non-GMO valerian tea contains only organic valerian root. Each tea bag contains 1.5 grams (g) of valerian. According to the product description, a person should steep the tea in hot water for around 3–6 minutes for the best flavor. The company claims it is a preservative-free tea that does not use artificial colors, flavors, or sweeteners. It does not contain caffeine. Pros uses bleach-free tea bags

has no artificial colors or preservatives

Lemon balm tea Some people drink lemon balm tea to help them sleep. People can find lemon balm in natural food stores as a sleep aid. Like valerian, it may not be effective every time. One study demonstrated that 80 participants with chronic stable angina supplemented with lemon leaf had reduced total sleep disturbance when researchers compared them with a placebo. Still, more evidence is necessary to confirm that lemon balm tea helps people sleep. Learn more about lemon balm here. Best for a pure lemon balm blend: Traditional Medicinals Organic Lemon Balm Tea Price: around $13

around Ingredients: lemon balm leaf

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lemon balm leaf Servings: 16 This lemon balm tea comes in a pack of two, providing 32 servings overall. Each tea bag contains 1,500 mg of organic lemon balm leaf. It does not contain caffeine, and the ingredients are USDA-certified organic and Non-GMO Project verified. The company says the flavor of this tea is mild with citrus tones. However, it warns that it can cause drowsiness, and Traditional Medicinals advises buyers to speak with a doctor before drinking this tea if they are pregnant or breastfeeding. People should not drink this tea before driving or operating machinery. However, this quality may benefit those who wish to drink the tea before sleeping. The company also writes that this tea can help aid digestion. Pros may help with digestion and sleep

USDA-certified organic

comes in a pack of two Cons can cause drowsiness

Passionflower tea People report using passionflower tea to help them sleep, but research on this herbal tea is limited. Researchers in Mexico designed a study to test the effect of passionflower on sleep. Their results show that rats injected with passionflower extract had a statistically significant increase in total sleep time. Again, further investigations in humans are necessary to confirm the safety and efficacy of passionflower tea for improving sleep. Learn about using passionflower for treating insomnia here. Best passionflower tea: Buddha Teas Organic Passion Flower Tea Price: around $9

around Ingredients: organic passionflower

organic passionflower Servings: 18 Each serving of this organic passionflower tea contains 1.5 g of passionflower. This is the tea’s only ingredient, and Buddha Teas claims it uses fresh, organic, clean herbs for its products. The company also uses unbleached tea bags made from natural ingredients, reducing this product’s impact on the environment. It does not contain artificial colors, flavors, or preservatives. Pros uses unbleached tea bags

USDA-certified organic

free of artificial colors, flavors, and preservatives Cons not specifically formulated to aid sleep Decaffeinated green tea Although green tea contains caffeine, some substances found in green tea may help people sleep because they act on the GABA system in the brain. To study these effects, researchers gave middle-aged adults low caffeine green tea to consume before sleeping. The results of the study demonstrate that drinking low caffeine green tea may help improve sleep compared with standard green tea. The exact mechanism of how green tea affects sleep is still unclear. It is important to choose decaffeinated green tea, as standard green tea has caffeine, which can inhibit sleep. Best decaf green tea: The Republic of Tea Daily Green Tea Price: around $18

around Ingredients: decaffeinated Chinese green tea leaves

decaffeinated Chinese green tea leaves Servings: 50 This green tea has been decaffeinated through a carbon dioxide extraction process. The company claims that this is a natural process that does not involve chemicals. It also says this process preserves the flavors and antioxidants present in green tea. Pros does not contain caffeine

offers the many potential health benefits of green tea

Cherry juice In an older 2010 study , researchers associated a tart cherry juice blend with a statistically significant improvement in sleep. The study participants showed a reduction in the severity of insomnia when the researchers calculated the minutes awake after sleep onset. Other parameters, such as sleep latency, total sleep time, and sleep efficiency, were unchanged when the researchers compared them with a placebo. A small 2018 study with just eight participants showed that cherry juice increased sleep time and sleep efficiency. The researchers suggest that cherry juice increases the availability of tryptophan in the body, which leads to better sleep. Cherries contain melatonin and other anti-inflammatory substances that may explain their effect on sleep. Further research is necessary to confirm these findings. Learn more about the potential benefits of cherry juice. Best cherry juice: Whole Foods Market Organic Tart Cherry Juice Price: around $5

around Ingredients: decaffeinated Chinese green tea leaves

decaffeinated Chinese green tea leaves Servings: 4 This tart cherry juice provides 140 calories per serving. It also contains 35 g of sugar per serving, but it does not contain any added sugars. The juice is from concentrate. This means the manufacturer removes the juice’s water content to make a stronger juice. Whole Foods Market states that this product is USDA-certified organic. Pros affordable

aids sleep, according to some buyers

made from cherries, which naturally contain melatonin Cons low number of servings

high sugar content per serving

Magnolia bark tea Researchers have tested magnolia bark tea on sleep in menopausal females. Magnolia bark extract contains substances that interact with the GABA system in the brain that helps people sleep. Animal studies found that the magnolol in magnolia bark — a polyphenol — decreased the amount of time it took for mice to fall asleep. Another magnolia bark polyphenol, called honokiol , had the same effect. Drinking magnolia bark extract may be safe, but researchers need to continue studying its effect in larger and more diverse populations. Best magnolia bark tea: TerraVita Magnolia Bark Tea Price: around $18

around Ingredients: magnolia bark

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magnolia bark Servings: 25 The only ingredient in these magnolia bark tea bags is magnolia bark. Many buyers write that this helps them fall asleep. TerraVita writes that its products are manufactured in a Current Good Manufacturing Practice (cGMP) -regulated facility. A person can add milk and sugar to this tea to suit their taste. Each package contains 25 servings. Pros buyers state it helps them fall asleep

tea bags are convenient to use

does not contain added ingredients

made in a cGMP-regulated facility Cons does not state whether ingredients are USDA-certified organic Milk Milk contains an amino acid called tryptophan . Tryptophan converts into substances that can aid in sleep, including serotonin and melatonin. Studies comparing the effect of drinking milk before bedtime to improve sleep are lacking. However, 2020 research concluded that a balanced diet that includes milk and dairy products is effective in improving a person’s sleep quality, although this did not look into whether the timing of consumption has an impact on sleep quality. Unless a person is lactose intolerant or has a milk allergy, they may wish to try drinking warm milk before bed. How to choose A person should consider the following factors when choosing a drink to help them sleep: Health claims: Buyers should research health claims companies make on their products before trying them. Some drinks for sleep are classed as supplements and are not FDA regulated. This means that products may not contain the ingredients the company claims, and the health effects may not be extensively researched. Buyers should research health claims companies make on their products before trying them. Some drinks for sleep are classed as supplements and are not FDA regulated. This means that products may not contain the ingredients the company claims, and the health effects may not be extensively researched. Price: A person should consider how many servings a pack provides and how often they would like to have drinks to help them sleep, as some products can be more expensive than others. A person may find larger packs more cost-effective than smaller ones. A person should consider how many servings a pack provides and how often they would like to have drinks to help them sleep, as some products can be more expensive than others. A person may find larger packs more cost-effective than smaller ones. Flavor: Before buying a new product, a person should consider reviews from other buyers about the flavor of a product. Because many food products cannot be returned, a person should consider which flavors they like before buying a product. Before buying a new product, a person should consider reviews from other buyers about the flavor of a product. Because many food products cannot be returned, a person should consider which flavors they like before buying a product. Added ingredients: A person should avoid products with added sugars and caffeine. These ingredients may make drinks higher in calories, and they may make it harder for a person to fall asleep. Drinks to avoid Some drinks may help people sleep, but others can act as stimulants and keep people awake. These may include: coffee

caffeinated teas (green tea, black tea)

sugary drinks Researchers regularly find links between the consumption of sugary drinks and poorer sleep quality. A 2020 study of 462 females found that those who drank sugary energy drinks and high calorie coffee drinks reported poorer sleep quality than those who did not consume these drinks. In children, removing sugary drinks from the diet can result in better sleep and emotional improvements, according to a 2022 study. However, this study removed sugary drinks from children’s diets for just 3 days. Studies over longer periods of time are needed to confirm the results of this experiment. Best time to drink before bed Urologists suggest that children avoid drinking fluids for 1–2 hours before going to bed. Drinking right before bedtime may cause people to wake up in the middle of sleep to urinate. When to speak with a doctor While it is common to have difficulty sleeping every now and then, if a person has insomnia more than three nights a week for more than 3 months , they may have chronic insomnia and should speak with a physician for help. Additionally, a person should speak with a doctor if a lack of sleep interferes with their ability to concentrate, function at work or school, socialize, or engage in hobbies. A person should seek medical advice if they develop reactions to herbal teas or other sleep products. They should immediately stop using any products they have a negative reaction to.

medicalnewstoday.com - 10 drinks that help you sleep and what to avoid - Medical News Today

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