What is the best juice to drink at night?

Drinking juice at night can be a great way to promote sleep, hydration, and overall health. The key is choosing juices high in certain nutrients and avoiding ingredients that can disrupt sleep. This article will compare different juice options to determine the best juices to drink before bed.

Benefits of drinking juice at night

There are several benefits to drinking juice in the evening:

• Hydration – Juice provides fluids to prevent dehydration overnight.
• Nutrients – Fruit and vegetable juices provide vitamins, minerals, and antioxidants.
• Blood sugar – Some juices can help stabilize blood sugar levels before bed.
• Sleep promotion – Certain juices contain melatonin, tryptophan, magnesium, and other compounds that can improve sleep.
• Low calorie – Juices are generally lower in calories than other beverages.

However, not all juices are created equal when it comes to nutrition and sleep support. The best nighttime juices provide hydration and key nutrients without too much sugar.

What to look for in a good nighttime juice

Here are some beneficial properties to look for when choosing a juice to drink before bed:

• Tryptophan: This amino acid is needed to produce melatonin and serotonin, hormones that promote sleep.
• Magnesium: Magnesium relaxes muscles and nerves for restful sleep.
• Potassium: Potassium helps the body retain fluids and prevents waking up due to muscle cramps.
• Calcium: Calcium aids sleep by helping the brain use tryptophan to manufacture melatonin.
• Vitamin C: This antioxidant can improve immune function and increase serotonin levels.
• Chlorophyll: Green vegetable juices contain chlorophyll, which may help relax the body and stabilize blood sugar.

Juices to avoid before bed

Although juice can support sleep, some ingredients should be avoided in a pre-bedtime juice:

• Caffeine: Found in coffee, black tea, chocolate, and soda, caffeine is a stimulant that can interfere with sleep.
• Sugar: High amounts of sugar from fruit juices can cause an energy boost before bed. Look for low glycemic options.
• Citrus fruits: While vitamin C is beneficial, citrus juices can sometimes cause reflux if consumed before lying down.
• Diuretics: Ingredients like caffeine, alcohol, and dandelion can increase urination.
• Nightshades: Tomatoes, potatoes, and peppers contain solanine, which some find disruptive to sleep patterns.

Avoiding these ingredients will help prevent sleep disturbances from your pre-bed juice.

Best juices for sleep

Here are some of the top juices that provide sleep-enhancing nutrients without disruptive additives:

Tart cherry juice

Tart cherry juice is naturally high in melatonin, the sleep-regulating hormone. In one study, drinking tart cherry juice twice a day for two weeks increased sleep time by over an hour and a half compared to a placebo.

Chamomile tea

Chamomile contains apigenin, an antioxidant that binds to receptors in the brain that promote sleepiness and reduce insomnia. Chamomile also increases glycine, a neurotransmitter that relaxes muscles and nerves.

Almond milk

Dairy can cause digestive issues for some people before bed. Non-dairy almond milk contains tryptophan and magnesium for better sleep, without the bloating or reflux potential. Unsweetened almond milk is best to avoid added sugars.

Decaffeinated green tea

Green tea is high in L-theanine, an amino acid that increases relaxation and alpha waves in the brain. Just be sure the tea is decaffeinated to avoid interference with sleep. Freshly brewed green tea also provides hydration before bed.

Kiwi juice

Kiwis are a low-glycemic fruit high in serotonin-boosting vitamin C and sleep-promoting antioxidants. A study in adults with sleep disturbances found that drinking kiwi juice twice a day resulted in faster sleep onset and longer overall sleep time.

Warm milk

Milk contains tryptophan and melatonin, making it a classic nightcap drink. Heating the milk releases more tryptophan. For best sleep, choose unsweetened dairy or nut-based milk and avoid cold milk, which can cause reflux.

Valerian tea

Valerian root has been used for centuries as a natural sedative. It increases GABA and adenosine in the brain, neurotransmitters that induce calmness and sleepiness. Valerian also decreases waking in the night and improves sleep quality.

Passionflower tea

The flavonoids in passionflower tea provide anti-anxiety and sedative effects without causing morning drowsiness. Passionflower raises gamma-Aminobutyric acid (GABA) levels before bed for a relaxing effect.

Tryptophan-rich juice

Tryptophan is an essential amino acid for producing melatonin and serotonin. Juices made with tryptophan-rich foods like spinach, kale, peanuts, bananas, and turkey can boost sleep-inducing neurotransmitters.

Montmorency cherry juice

Like tart cherry juice, Montmorency cherry juice contains high levels of melatonin. One study found that drinking Montmorency cherry juice twice a day for two weeks extended sleep time for over 85 minutes compared to a placebo.

Juice	Key Nutrients	Benefits for Sleep
Tart cherry juice	Melatonin	Increases sleep duration
Chamomile tea	Apigenin, glycine	Reduces insomnia
Almond milk	Tryptophan, magnesium	Promotes muscle relaxation
Decaf green tea	L-theanine	Increases relaxation
Kiwi juice	Vitamin C, antioxidants	Faster sleep onset
Warm milk	Tryptophan, melatonin	Natural sedative
Valerian tea	Valerenic acid	Reduces night waking
Passionflower tea	Flavonoids	Sedative without drowsiness
Tryptophan juice	Spinach, kale, peanuts	Increases serotonin, melatonin
Montmorency cherry juice	Melatonin	Extends sleep duration

Avoiding sleep-disrupting juices

While some juices can improve sleep, others can make it harder to fall and stay asleep. Here are some examples of juices that may hinder sleep:

Juice	Disruptive Ingredients	Impact on Sleep
Coffee juice	Caffeine	Stimulant effect
Green juice with tomato	Tomatoes (nightshade)	May disrupt circadian rhythm
Sugary fruit juice	High glycemic index	Energy boost
Citrus juice	Citric acid	Can cause reflux
Cranberry juice	Diuretic	Increases urination
Dandelion tea	Diuretic	Causes frequent urination
iced juices	Cold temperature	May cause reflux

Making your own sleep-promoting juice

It’s easy to make your own custom nighttime juice using ingredients targeted for better sleep:

• Include tryptophan-rich foods: dairy milk, nuts, seeds, bananas, tart cherry, kiwi
• Add magnesium-rich foods: spinach, swiss chard, pumpkin seeds, almonds
• Use calcium-rich foods: milk, yogurt, kale, broccoli
• Add melatonin-boosting choices: cherries, chamomile tea, rice milk
• Include relaxing herbs: valerian, passionflower, lavender, lemon balm
• Use calming spices: cinnamon, ginger, nutmeg, turmeric
• Blend with soothing fats: almond butter, coconut milk, avocado
• Sweeten lightly with low glycemic sweeteners: maple syrup, monk fruit

Some juicy combinations for sleep include:

• Tart cherry, almond milk, cinnamon, nutmeg
• Chamomile tea, passionflower, lavender, ginger
• Kiwi, banana, spinach, avocado, chia seeds
• Turmeric, ginger, oat milk, black pepper, nutmeg
• Valerian root, lemon balm, passionflower, coconut milk

Juice recipes for better sleep

Here are a few juice recipe ideas to try for improving sleep quality:

Sleepytime Cherry Punch

• 1 cup tart cherry juice
• 1 banana
• 1 cup almond milk
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• Ice cubes

Blend all ingredients until smooth. Pour over ice and enjoy before bed.

Midnight Chamomile Sipper

• 2 chamomile tea bags
• 1 cup hot water
• 1 tbsp honey
• 1 passionflower tea bag
• 1/2 lemon, juiced

Steep the chamomile and passionflower tea bags in hot water for 5 minutes. Remove tea bags and stir in honey and lemon juice. Sip slowly before bed.

Snooze Button Green Dream

• 1 cup kiwi, peeled
• 1 cup spinach
• 1 banana
• 1 cup coconut water
• 1 tbsp almond butter
• 1 tsp vanilla extract

Blend all ingredients thoroughly and drink 1-2 hours before bed.

Calming Valerian Nightcap

• 1 valerian tea bag
• 1 cup hot water
• 2 tbsp passionflower tincture
• 1 tbsp lemon juice
• 1 tsp honey

Steep the valerian tea bag for 10 minutes. Remove tea bag and stir in passionflower tincture, lemon juice and honey. Drink 30-60 minutes before bed.

Tips for drinking juice before bed

Here are some tips for making pre-bed juice drinking more effective:

• Drink juice at least 1 hour before bed to prevent disruptions from needing to urinate at night.
• Avoid drinking more than 8-12 oz of fluid right before bed to limit bathroom trips.
• Sip juices slowly instead of chugging for better digestion and nutrient absorption.
• If possible, make juices fresh instead of consuming store-bought to maximize nutrients.
• Include protein like nut butters or yogurt to balance blood sugar and avoid energy spikes.
• Skip the ice to prevent cold juices from causing reflux when lying down.
• Set a reminder to drink your juice at the optimal pre-bedtime window.
• Keep a food journal to identify any ingredients that disrupt your sleep.

Precautions with nighttime juices

While juices can help with sleep troubles, be aware of a few precautions:

• Check with your doctor before taking new sleep supplements like valerian, melatonin, or tryptophan.
• Discontinue use if any symptoms of allergic reaction occur.
• Avoid dependence on sleep aids by alternating juices and practicing good sleep habits.
• Don’t drink juice too close to bedtime or you may disrupt sleep to use the bathroom.
• Diabetics should monitor blood sugar closely when consuming new juices.
• Talk to your doctor if sleep problems persist for over 2 weeks.

Conclusion

Drinking the right juices before bedtime can help boost your nutrient intake and promote more restful sleep at night. Focus on ingredients that provide relaxation-enhancing compounds like tryptophan, magnesium, calcium, melatonin, valerian, and chamomile. Limit sugar content and avoid stimulants like caffeine. With so many juice options for better sleep, you can create the perfect nighttime sipper to improve your sleep quality and set you up for success the next day.