Whoever said ‘the early bird catches the worm’ has never suffered with insomnia.

From endless tossing and turning to sore red eyes and a foggy brain, not being able to sleep has to be one of the most annoying things ever.

Not to mention detrimental to your health. Did you know regular poor sleep can lead to a whopping 34% increased risk of high blood pressure, obesity, heart disease and diabetes? It’s also a leading cause of depression and anxiety.

But before you pop a tablet or other chemical laden derivative, try some of these delicious natural sleep remedies instead.

These are the best bedtime drinks to help you sleep according to science.

Packed full of natural minerals and compounds, these healthy evening drinks are the perfect concoction for a peaceful night’s sleep.

All natural sleep remedies with no toxic side effects, these insanely delicious drinks have been vetted through research studies to reduce tossing, turning and all that chaotic energy associated with a sleepless night, as well as boost your body’s natural melatonin production; your body’s sleep inducing hormone.

Sip these before bedtime and you’ll be saying hello to sweet dreams in no time.

Best Night Time Drinks For Sleep

First things first: raw organic honey

Natural, raw, organic honey, a natural sleep remedy in itself, provides a solid foundation for any sleep inducing bedtime drink.

Not only does it provide a touch of sweetness to a bitter drink, but it packs a punch when it comes to sleep too.

3 Key Ways Honey May Help You to Sleep:

  • Releases tryptophan (an amino acid that’s induces a natural drowsy state)
  • Turns serotonin into melatonin, the much needed sleep hormone
  • Contains magnesium, nature’s natural tranquiliser

So the next time you find yourself pouring one of these bedtime drinks, you might want to add a dash of honey to it.

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Best Bedtime Drinks For Insomnia

1) Vegan Pumpkin Spiced Bedtime Drink

Whether it’s fall or not, this pumpkin spiced bedtime drink is the perfect natural sleep aid.

Unlike 99.9% of other pumpkin spiced drinks, this recipe actually has pumpkin in it, which is good news if you’re suffering with insomnia.

Crushed pumpkin seeds and pumpkin puree contains the all important amino acid, Tryptophan.

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The body uses Tryptophan to make the feel-good and relaxation neurotransmitter Serotonin.

Plus, this caffeine free and low sugar bedtime drink won’t have you bouncing off the walls all night. Win-win.

Related: 8 Insanely Cozy Fall Drinks To Curl Up With This Holiday Season

2) Dairy-Free Honey Nutmeg Milk

This is one bedtime drink you won’t want to miss out on. Why? Because it tastes just like a Christmas dessert and has many sleep inducing properties.

Nutmeg’s natural chemical called trimyristin is responsible for inducing sleep, relaxing your tired muscles and nerves and setting in a sense of deep relaxation.

It’s this chemical makeup that makes nutmeg milk an incredibly powerful sleep promoter, mimicking that of natural tranquilisers.

This tasty bedtime drink also helps to relax both your body and your mind by releasing neurotransmitters associated with a deep sleep.

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Bonus: This little drink has a thermogenic effect thanks to its nutmeg content that helps fire up your metabolism for burning extra fat during your sleep.

Related: 5 Fat Burning Drinks to Sip Before Bedtime For Max Weight Loss

You’ll want to use whole nutmeg to reap its full benefits, as its more potent than ground nutmeg.

Ingredients Needed:

  • 8 ounces of milk (you can use almond milk, too)
  • 1 tsp organic raw honey
  • 1/4 tsp freshly grated organic nutmeg (not powdered)
  • Pinch of Ceylon cinnamon (optional)

3) Rooibos & Honey Tea

This tasty orange-red tea is well known for its sleep inducing benefits.

Rich in magnesium, Rooibos naturally soothes the central nervous system to promote natural relaxation.

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This is one reason it’s often given to hyper-active children in South Africa, but many also turn to it as a natural sleep aid to help relieve insomnia.

Add a dose of raw honey for extra sleepy goodness.

Related: 13 Proven Natural Sleep Remedies To Try If Your Last Good Night’s Sleep Was in the Womb

4) Saffron Sleep Tonic

Put those sleeping pills away and try this herbal, natural sleep remedy instead.

According to Ayurvedic Medicine, an Indian tradition, saffron does wonders for relieving anxiety, depression and sleeplessness, and is one of the, if not the best bedtime drink for sleep.

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Ditch the man-made pills and go the Ayurvedic route to say goodbye to restless nights.

Add a few strands of saffron to this subtly spiced almond drink to wake up feeling like a winner in the morning.

Check out the recipe here.

5) Aloe Vera Cherry Juice

Research has shown that cherry juice helps to naturally boost people’s melatonin levels, the hormone associated with regulating the sleep-wake cycle.

Cherry juice has also proven to improve the quality and duration of the sleep too, as well as cut down the need to nap during the day.

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Aloe vera juice is full of mucopolysaccharides (try saying that 10x fast), and other sleep promoting compounds.

This sleep study shows that a lack of mucopolysaccharides in the body can lead to many sleep disorders including sleep apnea and insomnia.

Aloe vera juice on its own can taste quite bitter, so you’ll definitely want to combine it with cherry juice, and add a touch of honey.

Ingredients Needed:

  • 2-4 oz. cherry juice
  • 1 oz. Aloe vera juice
  • Cold water

Mix the cherry juice and Aloe vera juice in an 8 oz. glass and top it up with cold water. Mix well and drink.

6) Pink Moon Milk

This pink moon milk is a truly soul soothing bedtime drink, and as the creator of this recipe says, it falls into the ‘delicious-but-medicinal’ category.

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Made with nut milk, cherry juice, honey and a few other melatonin boosting supplements, pink moon milk is perfect for regulating your sleep-wake cycle.

Check out the recipe here.

7) Banana Almond Smoothie

The triple threat. Bananas contain magnesium, tryptophan and melatonin, all of which fight the symptoms of insomnia.

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Combine with almonds, which are high in potassium, and you’ve got a seriously powerful sleep aid ready in just 5 minutes.

Ingredients Needed:

  • 1 fresh or frozen banana
  • 1 cup (237 ml) of almond milk
  • 1 tablespoon (15 grams) of almond butter
  • 1/2 cup of ice (if using fresh a banana)

Related: 5 Insanely Delicious Smoothies Proven to Help You Drop a Dress Size

8) Golden Milk

Named for its golden look thanks to its turmeric content, golden milk is a perfect sleep aid for those who haven’t slept well in a while.

Golden milk not only harnesses the sleep-inducing potential of warm milk but also boasts tumeric.

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Turmeric is rich in a compound called curcumin which has been shown to relieve the effects of prolonged sleep deprivation.

How to Make:

Combine 1/2 cup (118 ml) of milk, 1 teaspoon of turmeric, 1 small piece of ginger, and 1 teaspoon of honey. Bring it to a boil, reduce the heat, and simmer for 3–5 minutes.

9) Almond Milk

Perfect for vegans, almond milk is packed with fiber, nutrients and minerals that our bodies crave, but its almond’s high tryptophan content that makes it a powerful sleep inducing drink.

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One study conducted amongst 442 university students showed that the number of students who reported insomnia decreased by 8.4% after consuming 1 cup of almond milk daily for 2 weeks.

10) Valerian Tea

Valerian is used in a lot of natural sleep supplements such as Kalms Night Valerian Root Sleep Tablets, and there’s a good reason for it too.

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Valerian is a medicinal herb used to promote sleep and relieve insomnia, according to the National Center of Complementary & Integrative Health.

How to Make:

Steep 2–3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10–15 minutes before straining.

11) Ashwagandha Tea

Whilst Ashwagandha tea is a little less mainstream than the other options presented here, it is a great sleep inducing drink.

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Ashwagandha tea is considered an adaptogen, a substance that enhances the body’s adaptive response to stress and balances normal body functions.

Reducing the level of free floating Cortisol, the body’s stress hormone, in the bloodstream has been shown to promote a deeper, more natural sleep.

It’s a little bitter so make sure to add honey to this one.

Word of caution: those who are pregnant or breastfeeding should not drink Ashwagandha due to limited research of its effects on pregnant women.

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