Getting enough sleep is vital for health and wellbeing. When sleep is insufficient or disrupted, it can negatively impact mood, memory, productivity, and more. While there are many tips for getting better sleep, drinking certain juices before bed may help as well. Some juices contain compounds that can promote relaxation or impact sleep cycles. Let’s explore which juices may be best for sleep.
Relaxation-Promoting Juices
Some juices contain compounds that may provide calming effects which can be beneficial before bedtime. Relaxed muscles and reduced stress can make it easier to fall and stay asleep.
Tart Cherry Juice
Tart cherry juice contains melatonin, a hormone that helps regulate sleep-wake cycles. Drinking tart cherry juice in the evening may support the body’s natural melatonin production and sleep regulation. Studies show tart cherry juice can improve sleep duration and quality.
Chamomile Tea
Chamomile tea has traditionally been used to reduce anxiety and promote sleep due to its apigenin content. Apigenin binds to certain receptors in the brain that may have anti-anxiety and sleep-promoting effects. Drinking chamomile tea 1-2 hours before bedtime may help induce a sense of calm.
Passionflower Tea
Like chamomile tea, passionflower tea also contains apigenin and has a long history of use for anxiety and sleep troubles. Animal research indicates passionflower works on certain brain receptors to produce calming effects. More research is needed, but passionflower tea is worth trying before bedtime.
Warm Milk
Warm milk contains tryptophan, an amino acid that enhances serotonin levels in the brain and promotes relaxation. Milk also contains melatonin, magnesium, and calcium – compounds that support sleep. Sipping a warm glass of milk before bed can create soothing effects.
Sleep-Promoting Juices
In addition to relaxation-promoting juices, certain juices contain nutrients and compounds that more directly impact sleep cycles and quality. These juices may be especially helpful for those struggling with sleep maintenance issues.
Tart Cherry Juice
As mentioned, tart cherry juice contains melatonin which helps regulate circadian rhythms. Research indicates drinking tart cherry juice twice a day can increase sleep time by nearly 90 minutes. The melatonin boost appears most beneficial for middle-aged and elderly adults.
Banana, Strawberry, and Almond Milk Smoothie
Bananas contain tryptophan which is converted to serotonin and melatonin in the brain. Strawberries also contain melatonin. Almond milk provides magnesium which helps muscles relax. Blending these three ingredients can create a juice that promotes several aspects of healthy sleep.
Kiwi Juice
Kiwis are a source of antioxidants including serotonin. They also contain folate which helps convert tryptophan to serotonin and melatonin. Drinking a glass of kiwi juice before bed may increase serotonin levels to aid sleep.
Tart Cherry and Chamomile Tea
For a double sleep-promoting boost, try combining 100% tart cherry juice with chamomile tea. This blends the melatonin in cherry juice with the apigenin in chamomile tea for heightened sleep-inducing effects.
Avoid Before Bedtime
While some juices can promote better sleep, others may disrupt sleep. Caffeinated juices like coffee and tea may make it harder to fall asleep. Citrus juices are acidic and may cause indigestion issues at night. Here are some juices best avoided before bed:
| Juice | Reason to Avoid Before Bed |
|---|---|
| Coffee | Contains caffeine which inhibits sleepiness |
| Black tea | Contains caffeine which inhibits sleepiness |
| Green tea | Contains some caffeine which inhibits sleepiness |
| Energy drinks | Very high caffeine content inhibits sleepiness |
| Orange juice | High acidity can cause indigestion/reflux issues |
| Grapefruit juice | High acidity can cause indigestion/reflux issues |
| Tomato juice | High acidity can cause indigestion/reflux issues |
| Apple juice | High natural sugar content causes energy boost |
How Much Should You Drink Before Bed?
When choosing a juice to drink before bedtime, it’s best to consume a small glass about 1 hour prior. Consuming too much liquid right before lying down can lead to frequent urination which disrupts sleep. Here are suggested serving sizes:
- 4-8 oz of tart cherry juice
- 6-8 oz of chamomile or passionflower tea
- 4-6 oz of warm milk
- 4-6 oz of banana, strawberry, almond milk smoothie
- 4-6 oz of kiwi juice
Be sure to finish drinking 1-2 hours before your intended bedtime. This gives your body time to digest the juice while allowing the relaxing or sleep-promoting effects to kick in.
Conclusion
The juices with the most scientific evidence for improving sleep are tart cherry and chamomile tea. Their melatonin and apigenin content specifically target sleep-wake regulation. Banana smoothies, warm milk, passionflower tea, and kiwi juice may also help based on their content of tryptophan, melatonin, and soothing properties. Just be sure to avoid caffeinated, acidic, or sugary juices close to bedtime.
While juice alone won’t cure all underlying sleep problems, drinking a sleep-promoting juice as part of good sleep hygiene can help you fall asleep faster and sleep more soundly. Pay attention to how your body responds to different juices at night to determine which one works best for your needs.
