Millions of people in the UK struggle with sleep, with research suggesting many fall short of recommended rest levels. According to Aviva’s 2025 findings and other surveys, UK adults average around 6.7 hours of sleep per night. The NHS advises adults to aim for between seven and nine hours to support good health.
Dr Deborah Lee, a qualified doctor (BMI, MRCGP, FFSRH, DRCOG, Dip Gum) and sleep expert associated with Doctor Fox, shared five drinks that may support better sleep in discussion with Comfybedss, a UK bedding specialist.
Dr Lee said the focus should not only be on avoiding coffee, high sugar soft drinks and alcohol, but also on choosing the right drinks before bed.
“There’s a lot of focus on what shouldn’t be drunk before bedtime to improve sleep quality, such as coffee, high-sugar soft drinks and alcohol. However, what people in the UK lack in education on is what people should drink before bed to aid a good quality sleep. Choosing the right drink in the evening can help signal to the body that it is bedtime.”
Tart cherry juice
“Tart cherry juice is often considered one of the most sleep-friendly drinks. It naturally contains melatonin, the hormone that regulates the body’s sleep-wake cycle. Melatonin helps signal to the brain that it’s time to sleep. Tart cherry juice, which can be bought in the majority of local supermarkets, is one of the few drinks that naturally contains this hormone, which is why some people find it helpful as part of a bedtime routine.”
A 2012 study published in the European Journal of Nutrition found tart cherry juice increased melatonin levels and improved sleep duration and efficiency in healthy adults.
Chamomile tea
“Chamomile tea has long been used as a calming herbal remedy, and while normal tea has caffeine in there and should be avoided, chamomile tea is a good alternative. Chamomile contains an antioxidant called apigenin which binds to receptors in the brain that promote sleepiness and reduce insomnia symptoms. This is why it’s one of the most widely recommended bedtime drinks.”
Apigenin is recognised for its potential to induce relaxation by interacting with brain receptors similar to those targeted by some sedatives.
Warm milk
“It might sound old-fashioned and something that typically only infants drink, but warm milk could genuinely help some people sleep. Milk contains tryptophan, an amino acid that helps the body produce serotonin and melatonin. The warmth of the drink can also be psychologically comforting and part of a relaxing nighttime routine.”
Tryptophan supports the production of sleep-regulating hormones, while warmth may enhance relaxation.
Almond milk
“For those who avoid dairy, almond milk could offer similar benefits to normal milk. Almonds are naturally rich in magnesium, and magnesium helps relax muscles and calm the nervous system, which may make it easier to fall asleep.”
Magnesium is associated with muscle relaxation and nervous system regulation.
Peppermint tea
“Peppermint tea doesn’t contain caffeine and may help the body relax before bedtime. Peppermint tea is naturally soothing and can also help with digestion, which can often keep people up at night. Improving digestion may help you sleep a lot more comfortably.”
Easing digestive discomfort, such as bloating or indigestion may reduce nighttime disturbances.
Dr Lee emphasised the importance of when these drinks are consumed. “You still need to take into account the time that you drink these drinks as you don’t want to wake up for a wee in the middle of the night. A small calming drink as part of a relaxing evening sleep routine can be simple and effective, but still aim to have it at least an hour or two before you get into bed.”
While these suggestions align with broader evidence on natural sleep aids, individual results vary and professional advice is recommended for persistent sleep problems.