7 Bedtime Drinks That Can Support Better Sleep & Nighttime Balance

by

7 Bedtime Drinks That Can Support Better Sleep & Nighttime Balance

 Golden Turmeric Milk (The one shown in the image)

 Ingredients (1 serving)

  • 1 cup milk (dairy or unsweetened almond/oat)

  • ½ tsp turmeric powder

  • ¼ tsp cinnamon

  • Pinch of black pepper

  • Optional: ½ tsp honey

 Instructions

Warm milk gently. Whisk in spices. Do not boil. Sweeten if desired.

 Notes & Tips

  • Black pepper helps turmeric absorption

  • Best 30–60 minutes before bed

 Servings

1 cup

Nutrition (approx.)

  • 120–150 kcal

  • Protein: 6–8g

  • Sugar: 6–10g (less if unsweetened milk)

 Benefits

  • Anti-inflammatory support

  • Relaxing and warming

  • May support stable overnight energy

 Q&A

Can I drink this daily?
Yes, in moderate amounts.

 Cinnamon Herbal Tea

Ingredients

  • 1 cup hot water

  • 1 cinnamon stick (or ½ tsp powder)

 Instructions

Steep 10 minutes. Strain if needed.

Notes

  • Avoid adding sugar

  • Naturally caffeine-free

Nutrition

~5 kcal

 Benefits

  • Supports digestion

  • May help reduce nighttime cravings

  • Calming aroma

 Q&A

Can I use cinnamon powder?
Yes, but stir well.

 Chamomile Tea with Warm Milk Splash

 Ingredients

  • 1 chamomile tea bag

  • ¾ cup hot water

  • ¼ cup warm milk

 Instructions

Brew tea, then add milk.

 Benefits

  • Encourages relaxation

  • Supports sleep quality

  • Gentle on digestion

 Nutrition

~40–60 kcal

 Q&A

Is chamomile safe nightly?
Yes, unless you’re allergic to daisies.

 Ginger Tea

 Ingredients

  • 1 tsp fresh grated ginger

  • 1 cup hot water

 Instructions

Steep 8–10 minutes. Strain.

 Benefits

  • Reduces bloating

  • Supports digestion before bed

  • Helps prevent discomfort that disrupts sleep

Nutrition

~5 kcal

 Q&A

Too spicy for night?
Use less ginger if sensitive.

 Almond Milk with Nutmeg

Ingredients

  • 1 cup warm unsweetened almond milk

  • Pinch of nutmeg

Benefits

  • Magnesium content supports relaxation

  • Nutmeg promotes calmness

 Nutrition

~40–60 kcal

 Q&A

Can I use dairy milk?
Yes, if tolerated well.

Peppermint Tea

 Ingredients

  • 1 peppermint tea bag

  • 1 cup hot water

 Benefits

  • Eases digestion

  • Helps reduce gas and bloating

  • Refreshing but caffeine-free

Nutrition

0 kcal

Q&A

Does peppermint wake you up?
No caffeine—safe for bedtime.

 Warm Lemon Water (Light Version)

 Ingredients

  • 1 cup warm water

  • A few drops of lemon juice

 Benefits

  • Gentle hydration

  • Supports digestion

  • Avoids heavy nighttime fluids

 Nutrition

~2 kcal

Q&A

Won’t water cause bathroom trips?
Small sips only—don’t overdrink.

 Best Bedtime Drink Tips

✔ Drink 30–60 minutes before sleep
✔ Avoid large quantities
✔ Skip caffeine after mid-afternoon
✔ Keep sugar low at night

Leave a Comment