Cheers to better sleep!

Are you looking for a way to improve your nighttime routine and enhance your sleep quality? The right beverages might hold the key! 

From hydrating with water to savoring soothing herbal infusions, there are plenty of delicious drinks that can help you drift off to dreamland. In this guide, we’ll explore some fantastic options that not only taste great but also support a restful night’s sleep. Say goodbye to sleepless nights, and hello to sweet dreams!

Hydrate with Water for Better Zzzzs

The Centers for Disease Control and Prevention (CDC) states that plain water is the healthiest beverage anytime of the day. With zero calories, plain water prevents dehydration, which can cause brain fog, mood swings, and an increased risk of constipation and kidney stones. 

While it’s not advised to chug water right before bed, an average, healthy U.S. adult should drink:

• 15.5 cups per day for men
• 11.5 cups per day for women

80% of your daily water intake should come from plain water with the remainder coming from fluids in other beverages and foods. Factors such as activity level, outdoor temperature, age, and overall health and medications can raise or lower the adequate amount of water intake per day. 

It’s also important to note that excessive water intake can lead to a condition called hyponatremia, which is characterized by a low concentration of sodium in the blood. Consult a healthcare professional if you have questions about how much water to drink.

Hint: Incorporate a few slices of strawberries, oranges, or cucumbers to enhance the taste of your water and provide a burst of vitamins and antioxidants.

Caffeine-Free Coffee Alternatives

If you love the rich, comforting taste of coffee but want to avoid caffeine, there are several tasty alternatives that can satisfy your cravings without disrupting your sleep. Below are three popular caffeine-free coffee substitutes that are worth exploring.

Roasted Barley Coffee  

Roasted barley has long been used as a coffee substitute and was eaten in soups, bread or as a drink in ancient Rome and Greece. 

When roasted, this whole grain develops a deep, nutty flavor that closely mimics the taste of traditional coffee. It’s often brewed similarly to coffee and can provide a warm, satisfying drink without the jittery, energetic effects of caffeine. 

Barley is a good source of fiber and beneficial nutrients, making it a healthy choice for those who want to cut back on caffeine. Roasted barley can help control blood sugar, reduce cholesterol, regulate intestinal function, and is beneficial for people with iron-defficient anemia. It also has anti-inflammatory and antiseptic properties.

Chicory Coffee

Chicory root is known for its potential digestive benefits, such as improved bowel function and reduced constipation. It also contains the nutrients manganese, vitamin B6, and inulin, which can promote gut health.

Caution: Side effects such as gas, bloating, and belching hinder a good night’s sleep for some people.

Dandelion Root Coffee  

Did you know that the common yellow flowers that take over your yard every Spring are beneficial to your health? It’s true! And dandelion root makes a tasty coffee alternative. When roasted and brewed, it has a rich, earthy flavor that can satisfy even the most seasoned coffee drinkers.

Beyond its coffee-like taste, dandelion root is believed to have various health benefits and can: 

• Aid digestion
• Boost immune health
• Help manage blood sugar
• Lower blood pressure
• Promote weight loss
• Reduce cholesterol and triglyceride levels
• Reduce inflammation
• Support liver function

Caution: Make sure to only use or purchase barley, chicory, or dandelion in a blend with decaffeinated coffee to make your evening beverage alternative.

A Tart and Tasty Bedtime Treat

Tart cherry juice is gaining attention for its potential to promote better sleep thanks to its rich melatonin content. Melatonin is a hormone that our bodies produce naturally to regulate sleep cycles. 

Because of this, healthcare professionals are increasingly recommending tart cherry juice to patients seeking natural sleep aids. Research supports its benefits, showing positive effects on sleep onset and duration. Many have found that drinking this vibrant juice can shorten the time it takes to fall asleep and help reduce wakefulness during the night. 

Tart Cherry Bedtime Mocktail

Ingredients:

2 tbsp hot water

1 tbsp honey

6 fresh sage leaves, plus more for garnish

1/2 cup pure tart cherry juice

1 tbsp fresh lime juice

Ice

3/4 cup sparkling water

Lime wedges for garnish (optional)

Make It:

• Stir hot water and honey together in a cocktail shaker until the honey dissolves. 
• Add 6 sage leaves; muddle with a muddler or the handle of a wooden spoon until the leaves are slightly bruised and fragrant, about 30 seconds.
• Add tart cherry juice and lime juice. Fill the shaker with ice; cover and shake until the outside frosts and the drink is chilled, about 15 seconds. 
• Strain into 2 ice-filled rocks glasses; top with sparkling water. Garnish with sage leaves and/or lime wedges, if desired.

Watch: Mix up BSC Sleep Expert Lissa Coffey’s Cherry Vanilla Sleep Shake!

Tame Aches and Pains with Turmeric

Golden milk gets its name from the gold hue of turmeric spice and is a great choice of evening beverage if you often have sore joints or muscles at the end of the day due to the anti-inflammatory properties of the compound curcumin. It’s essential to mix black pepper with turmeric in the milk because curcumin won’t absorb correctly without it. 

4-Step Golden Milk

Ingredients:

• 1-2 tsp ground turmeric
• 1 cup milk, warmed
• Pinch of black pepper
• Ginger, honey, cinnamon, or maple syrup to taste (optional)

Make It:

• Combine ground turmeric, warm milk, and black pepper in a small pot. 
• Add in ginger, cinnamon, honey, or maple syrup, if using.
• Simmer on low heat for about 10 minutes.
• Pour into your favorite mug and enjoy.

Watch This: Whip up a quick and delicious Golden Milk Smoothie!

Hint: For a sweet treat, try making golden ice cream or a golden milkshake to wind down the day.

Calming Sleepytime Smoothies

Smoothies can be a delightful way to wind down after a long day, especially when they’re packed with calming ingredients that promote relaxation and support a good night’s sleep. Here are some easy-to-prepare smoothie recipes featuring bananas, spinach, nut milks, and oats—all sleep-inducing ingredients that you can enjoy before bedtime.

Check out these YouTube Shorts on the BSC channel!

But wait! Here’s a few more smoothie recipes to help you unwind for the day:

Banana, Spinach, Almond Smoothie

Ingredients:

1 cup oat milk

1 banana

1/2 cup baby spinach leaves

1 tbsp almond butter

2 tbsp rolled oats

1 tsp honey

1/2 tsp ground cinnamon

Make It:

• Add all ingredients into a blender and blend until smooth.

Creamy Oat and Banana Smoothie

Ingredients:

2 bananas frozen 

1/2 cup vegan yogurt plain

1 cup cashew milk

1 serving collagen powder or 1 serving homemade protein powder

1 tsp vanilla extract

Make It:

• Blend all ingredients until smooth and pour into your favorite glass.

Spinach and Nut Milk Bedtime Smoothie

Ingredients:

1/4 cup rolled oats uncooked old-fashioned 

1 cup spinach fresh

1/2 cup chamomile tea brewed and cooled

1/2 cup tart cherry juice

1 banana, fresh or frozen

1 tbsp almond butter

Make It:

• Place uncooked oats in a blender. Blend until finely ground.
• Add spinach, chamomile tea, cherry juice, bananas, and almond butter to the blender. Puree until smooth.
• Pour into a glass or mug and enjoy.

A Quality Mattress Equals a Good Night’s Sleep

There’s no special potion that can help you sleep if your mattress is in bad shape. If you’ve had yours for longer than five to seven years, evaluate the mattress for comfort and support. Also, check for any comfort and support. Also, check for any lumps, bumps, and signs of wear. It might be time to go mattress shopping!

Restful Sleep is a Few Sips Away

As you embark on your journey to better sleep, remember that the beverage choices you make can significantly impact your rest and rejuvenation. Embrace these delightful drinks as part of your nightly ritual, and let them guide you to a place of tranquility. By nourishing your body and mind with these wholesome drinks, you’re not just promoting better sleep—you’re investing in your overall well-being.

Take a moment to unwind, sip your soothing concoctions, and relish in the comforting embrace of sweet dreams. Here’s to a peaceful night and a bright, energized tomorrow!