What should I drink to improve sleep?
May 12, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Good sleep can be aided by appropriate beverages. It is recommended to consume warm milk, chamomile tea, tart cherry juice, almond milk, or valerian root tea. Drinking approximately 150ml one hour before bedtime is appropriate. Caffeinated beverages such as coffee and strong tea should be avoided. Although alcohol may facilitate falling asleep, it reduces overall sleep quality. Additionally, excessive fluid intake should be avoided to prevent frequent nighttime urination, which may disrupt the sleep cycle.
Generally, drinking milk, chamomile tea, tart cherry juice, almond milk, and valerian tea can be beneficial for sleep. Details are as follows:
1. Milk: Tryptophan in milk serves as a precursor for the synthesis of melatonin and serotonin, indirectly promoting sleep. The calcium and magnesium found in milk help relax muscles and nerves and alleviate anxiety.
2. Chamomile Tea: Flavonoids in chamomile bind to γ-aminobutyric acid (GABA) receptors in the brain, enhancing GABA activity, reducing anxiety and nervous tension, and acting similarly to a mild sedative.
3. Tart Cherry Juice: Tart cherries are rich in melatonin, which directly regulates the circadian rhythm and prolongs deep sleep duration. Its antioxidant components can reduce bodily inflammation and alleviate sleep interruptions caused by muscle soreness.
4. Almond Milk: Magnesium in almonds inhibits sympathetic nerve excitation, lowers cortisol levels, and helps relax muscles. Vitamins B2 and B12 participate in regulating nervous system function and stabilizing mood.
5. Valerian Tea: Valerenic acid in valerian tea regulates GABA receptor activity, reduces neuronal excitability, and alleviates insomnia and anxiety. However, due to their unique physiological conditions, pregnant women, nursing mothers, and patients with liver disease should avoid its use.
All of these beverages are beneficial for sleep when consumed before bedtime, but attention should be paid to the quantity consumed. Additionally, caffeinated beverages such as coffee and strong tea should be avoided before bedtime; although alcohol may facilitate sleep onset, it reduces sleep quality. Individual health conditions should always be considered before consuming any beverage to avoid potential health risks.
