The Best Sleep Drinks for a Restful Night
We’ve all been there—lying in bed at 1:00 a.m. staring at the ceiling and desperately wishing we could fall asleep already. Next time this happens to you, skip the melatonin gummy and try something tastier with a sleepy time mocktail. These powdered “SuperLattes,” magnesium-spiked cocoas, and tart cherry tonics can help you drift to dreamland faster and are flat out more delicious than a spoonful of ZzzQuil.
According to registered dietitian Maddie Pasquariello, MS, RDN, whether these bedtime drinks actually do anything comes down to what’s inside. Some ingredients, like magnesium or melatonin, have evidence suggesting they can help you feel more relaxed, but they’re not silver bullets. And even when something helps you doze off, it doesn’t always mean you sleep better. “Oftentimes, simply staying more hydrated and creating a calming evening ritual can help with overall stress and nighttime anxiety unrelated to any other ingredients the drink contains.”
Our favorite sleepy time drinks
Pasquariello says that most popular ingredients, like magnesium, melatonin, l-theanine, and tart cherry juice, can help you feel sleepy, but some are more effective and, frankly, more evidence-based than others. Melatonin, for example, may help you fall asleep but may not improve your sleep quality because it won’t keep you asleep. That means it isn’t ideal for nightly use. Magnesium has been linked to better sleep quality, especially if you’re not getting enough of it in your diet, but it’s not guaranteed, while wellness influencer darlings like l-theanine and tart cherry may offer gentle, soothing benefits, but research is still emerging.
“Make sure you’re comfortable with all of the ingredients and that they’re actually something you can benefit from,” she advises. As with any supplement, look for formulas with the aforementioned ingredients with clear dosages (not a proprietary blend where you can’t see the amount), ideally with third-party testing. Drinks that promise to “fix” your sleep or cure insomnia are suspicious. As Pasquariello notes, “very few of these products have long-term positive effects on sleep or health.” And don’t overlook the basics: a large, liquid-heavy mocktail right before bed can actually disrupt sleep by waking you up in the middle of the night to do your business.
The TL:DR: Everyone’s different and some ingredients work better at supporting sleep than others. Most of these nutrients can be found in whole foods, so look to them first, before supplementing—black beans and edamame, for example, are high in magnesium—and be sure to support sleep hygiene with proper hydration and a reliable bedtime routine. Still, Pasquariello says the “ritual involved in crafting a soothing beverage before going to bed is often enough to help you wind down.” So, grab your favorite mug and whip up one of these bedtime beverages that are better than counting sheep, and come with tasty flavor profiles that will change things up from your typical cup of herbal tea.
Clevr Sleeptime Latte
Key sleep aids: Magnesium glycinate, l-theanine
Clevr’s creamy Sleeptime SuperLatte is so good at getting you snoozing that our senior editor, Noah Kaufman, dubbed it “better than melatonin.” It’s blended with magnesium glycinate, sleep-supporting herbs like valerian root and hops, plus adaptogens like ashwagandha and reishi. Before bedtime, stir a scoopful into a cup of warm water, give it a good shake or whisk, and enjoy. It tastes just like a vanilla cappuccino you’d get at your favorite coffee shop, only there’s no caffeine, no need to add milk (it’s already got powdered oat and coconut milk in it), and no waiting in line.
Beam Dream Sleep Powder
Key sleep aids: Melatonin, magnesium, l-theanine
If you want something with melatonin, Pasquariello recommends reaching for the “lowest dose possible.” Luckily, there’s Beam’s sleep powder for that. Its drowsy-inducing prowess comes from a mix of magnesium, l-theanine, and 3 milligrams of melatonin, which is low compared to other powders that use 5-10 milligrams. There’s also reishi and apigenin (a flavonoid in chamomile) to help wind you down after a long day. It’s entirely vegan, dairy free, gluten free, and made with no added sugar, although you’d never guess it based on the four, dessert-like flavors: Brownie Batter, Chocolate Peanut Butter, Cinnamon Cocoa, and Sea Salt Caramel.
Tart Cherry Juice
Key sleep aids: Tart cherry juice
Despite the hype, Pasquariello says that, scientifically, the jury is still out on tart cherry juice being an effective sleep aid. There are some tart cherry drinks at Amazon mixed with other ingredients that overpromise a better night’s rest. But if you are tart cherry-curious, Pasquariello says you’re better off with a bottle of pure juice, or better yet, a bushel of cherries. "A splash of juice in your nighttime mocktail is fine, but I wouldn't chug tart cherry juice before bed expecting major benefits,” she advises. “When these drinks are overly sweetened and consumed often, the result can be a net negative—you'd be better off consuming the whole fruit instead.”
Moonbrew Hot Cocoa
Key sleep aids: Magnesium, l-theanine, zinc glycinate
Warm up a mug of Moonbrew’s hot chocolate for a delectable nightcap that’ll send you straight to dreamland. It’s made with a slew of sleep-supporting ingredients, including popular actives like l-theanine, magnesium glycinate, and chamomile. It’s also blended with zinc glycinate, which has been linked to better sleep regulation, especially when combined with magnesium or melatonin. If chocolate isn’t your thing, there’s a vanilla latte and a nighttime berry smoothie to choose from, too
Blume Blue Lavender Superfood Latte
Key sleep aids: Chamomile, lavender
Lavender and chamomile tea have long been lauded by dietitians and holistic professionals for promoting rest and relaxation. The two come together in this superfood latte, along with coconut milk, butterfly pea, and spirulina, for a scrumptious, sleepy time drink that can be enjoyed hot or iced. And it’s not just for sleep—sip it when you’re feeling anxious, stressed, or just like you need some R&R. There’s no caffeine (so no weird crashes) and no melatonin, either, so you can sip it mid-day without worry.
Laird Superfood Sleep and Recover
Key sleep aids: Tart cherry juice, magnesium, chamomile
If a decadent, sweet latte isn’t your ideal beverage before bed, add Laird’s Sleep & Recover powder to your cart. Its star ingredients for sleep include tart cherry juice and chamomile, while a blend of baobab, rooibos tea, reishi, and other botanicals give it more of a tea-like texture. Add a stick to a cup of hot water an hour before you go to bed, sip, and slip into a dreamy slumber.
