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Best Drink Recipes for Better Sleep

By Rachel Link, RD, MS

November 22, 2025

Alongside eating foods that help you sleep, building a bedtime routine is essential for promoting better sleep. One helpful component of any bedtime routine is finding nourishing and delicious evening drinks to help wind down your day and support better sleep.

Not only can these beverages enhance feelings of comfort and relaxation, but many also contain ingredients that can combat stress, improve overall sleep quality and promote restfulness. (Also, for better rest, read about some of the best sleep supplements.)

Warm liquids by themselves can support sleep by triggering several calming physiological responses:

• They activate the parasympathetic (rest-and-digest) system.

• They relax muscles and soothe tension.

• They create a mild rise in core temperature followed by a drop.

• They promote a calming bedtime ritual.

• They can aid digestion.

Here are a few of the best drink recipes for better sleep:

1. Golden milk

Creamy, warm and soothing, golden milk — also known as a turmeric latte — is a bedtime snack staple. Plus, it’s also easy to make and comes together using just a few simple ingredients.

How does golden milk support sleep? Warm milk — dairy or non-dairy — provides tryptophan and soothing heat, which can promote relaxation. Turmeric adds curcumin, an antioxidant compound that supports healthy inflammation levels and supports a more comfortable, restful body state. Ginger and cinnamon can aid digestion, reducing nighttime discomfort that might otherwise interrupt sleep.

Make a glass right before bedtime or whip up a big batch and store in the fridge for a grab-and-go option in the evenings.

Ingredients:

• 1 cup unsweetened almond or oat milk

• ½ teaspoon turmeric (or a scoop of Ancient Nutrition's Bone Broth Protein Turmeric)

• ½ teaspoon cinnamon

• ⅛ teaspoon ginger

• 1 tablespoon honey or maple syrup, optional

• pinch of black pepper

Directions:

1. Add ingredients to a saucepan and stir until well-combined.

2. Heat over medium heat for 3–5 minutes until hot, stirring occasionally.

3. Serve immediately and store leftovers in an airtight container.

2. Bedtime berry chai smoothie

This bedtime smoothie features Ancient Nutrition's Multi Collagen Protein Beauty + Sleep Support, which is formulated to promote restful sleep and a calm, relaxed state of mind. It also features a sublime vanilla chai flavor. It’s also made using a frozen banana and blueberries, giving it a smooth, creamy texture and delicious, fruity flavor.

Ingredients:

• 1 scoop Multi Collagen Protein Beauty + Sleep Support (vanilla chai flavor)

• 1 cup unsweetened almond milk

• 1 cup blueberries

• ½ frozen banana

Directions:

1. Add ingredients to a blender and blend until smooth.

2. Serve immediately.

3. Chamomile tea latte

Chamomile tea is well-known for its sleep-promoting properties. Take it up a notch and become a barista at home using this easy latte recipe. Garnish with a dash of nutmeg or a sprinkle of cinnamon and enjoy just before bed.

Ingredients:

• 1 cup water

• ¾ cup unsweetened almond or oat milk

• 2 chamomile tea bags

• ½ tablespoon raw honey

• Pinch of cinnamon or nutmeg

Directions:

1. Add water to a small saucepan and bring to a simmer. Remove from heat, add tea bags and steep for 10 minutes.

2. Add milk to another saucepan over medium heat. Continue whisking about 4-6 minutes until it becomes frothy.

3. Remove tea bags from saucepan and discard. Add honey and stir until completely dissolved.

4. Pour tea into a cup and top with frothed milk. Top with a sprinkle of cinnamon or nutmeg and serve.

4. Ashwagandha moon milk

This moon milk recipe features ashwagandha, an adaptogen that has long been used for its beneficial properties. In addition to supporting a healthy response to stress, ashwagandha can also support energy levels and restful sleep.

For this recipe, you can use powdered ashwagandha to your drink for an easy way to create this bedtime recipe.

Ingredients:

• 1 cup unsweetened almond milk

• ⅓ teaspoon ashwagandha root powder

• ½ teaspoon cinnamon

• ½ teaspoon turmeric

• 1 teaspoon coconut oil

• 2 teaspoons maple syrup

• pinch of black pepper

Directions:

1. Add milk, ashwagandha, cinnamon, turmeric and black pepper to a saucepan and bring to a simmer over medium heat.

2. Add coconut oil and reduce heat to low, stirring occasionally for 5-10 minutes.

3. Stir in maple syrup and enjoy.

5. Fresh mint tea

Peppermint tea is well-known for its soothing properties, making it a great drink option to help support sleep. Plus, this fresh mint tea is also refreshing, calming and easy to make at home.

Ingredients:

• 1 cup water

• 2 sprigs of fresh mint

• 1–2 teaspoons honey or maple syrup

Directions:

1. Add water to a small saucepan and bring to a simmer over medium heat.

2. Remove from heat and add mint leaves. Steep for 4-5 minutes.

3. Strain mint leaves and pour tea into a cup. Mix in honey or maple syrup to taste and serve.

6. Vanilla Chai Coconut Latte

When you’re running short on time but still craving a satisfying bedtime snack, give this creamy vanilla chai coconut drink a try. It’s made using Multi Collagen Protein Beauty + Sleep, which can help promote restful sleep while also squeezing a bit of extra protein into your diet. Mix with coconut milk or your favorite plant-based milk product for an effortless evening snack.

Ingredients:

• 1 scoop Multi Collagen Protein Beauty + Sleep (vanilla chai flavor)

• 1 cup light coconut milk or unsweetened almond milk

Directions:

1. Add one scoop of MCP to warm plant-based milk and stir well to combine.

2. Serve and enjoy.

Rachael Link, MS, RD, is a registered dietitian She completed her undergraduate degree in Dietetics at the University of Central Missouri and later received her Master’s degree in Clinical Nutrition from New York University. Rachael is passionate about plant-based nutrition and enjoys providing easy-to-understand information to readers looking to support their health.