“There’s nothing wrong with having a sleepy tea or trying these supplements before bed, but there certainly isn’t the evidence yet to say everyone should try this to fix their sleep,” says Dr Lindsay Browning, a chartered psychologist, neuroscientist and author of Navigating Sleeplessness.

“Everyone wants a quick fix, so the public are massively incentivised to pay for something that’s marketed as a quick and easy solution to sleep,” she adds.

“So you might drink a particular tea and think it’ll cure your insomnia, but the reality is that there is no evidence to suggest these drinks are going to have a significant impact on sleep compared to rigorous treatment for insomnia such as CBTI [cognitive behavioural therapy for insomnia].”

Dr Kat Lederle, a sleep and circadian rhythm specialist and author of Sleep Sense, believes sleep teas are useful to include in a regular pre-sleep routine to signal to the brain that it’s time for bed.

“Pick a tea or drink that you look forward to having before bed,” she says. “Make it a ritual – so it’s not just the tea but it’s the whole set-up and atmosphere that allows your body and mind to wind down and relax before sleeping.”

So, whilst the evidence on the effectiveness of sleep teas may be insubstantial, they can still be a soothing way to end the day. Just don’t expect them to provide an immediate cure to your sleep problems.

“For somebody with insomnia who has normal levels of magnesium in their body, taking one of those drinks isn’t likely to do much besides creating a significant placebo effect,” Lederle explains.

Are traditional drinks just as useful?

What about those of us who like to keep it simple and end the day with a glass of water or cup of tea?

A review conducted by researchers at Columbia University suggests a positive association between dairy intake and sleep quality. Adults who engaged in more leisure-time physical activity and consumed a higher amount of milk had better sleep in particular.

Cow’s milk contains tryptophan – “an amino acid used in the body to make serotonin which is linked to melatonin production”, nutritionist Sophie Trotman explains. “It’s really good when it comes to sleep regulation.”

Horlicks and other malted drinks are loaded with vitamins and minerals including calcium, magnesium and B vitamins that can help to aid relaxation. When mixed with milk, it may help to improve sleep.

“We just need to be aware of how much sugar those drinks contain,” Browning says. “If it’s highly sugared, or if you opt for a drink like hot chocolate which has lots of sugar in it, then it’s obviously not going to help us to feel sleepy.”

Lederle says a simple glass of warm milk or a cup of tea might provoke a positive association to childhood which could psychologically aid relaxation and contribute to restful sleep.

“In addition to the ingredients, I also think that association to a place or memory is important,” she explains. “If you don’t like chamomile tea, don’t force yourself to drink it. It won’t help you to relax. Pick a tea or a drink that you look forward to having and can add to your restful pre-sleep routine.”

Browning says a glass of milk is “ideal” before bed. She suggests drinking it warm, as it can help to raise your core body temperature, which aids sleep initiation. “Sometimes people can’t fall asleep because they’re hungry,” she adds. “And, of course, milk is food. So if you have a warm glass of milk before going to sleep, you’re not going to be hungry and you’re going to feel more calm and settled.”

It is high in protein so will keep you full throughout the night, meaning you’re less likely to wake up at midnight desperate for a snack.

And, of course, you can’t go wrong with a glass of water before bed, which helps to prevent dehydration and supports temperature regulation.

The science behind the ingredients in sleepy teas

1. Chamomile

In 2018, Twinings launched its Superblends range of teas in the UK, which included a sleep tea containing chamomile, passionflower and valerian root.

Chamomile has a long history of use for sleep. In fact, it dates back 2000 years, as far as ancient Rome, when it was recommended for treating insomnia. It can reduce the number of awakenings and help people to stay asleep too, according to a 2024 study in the Complementary Therapies in Medicine journal, although it didn’t affect sleep duration or efficiency.

“Chamomile contains an antioxidant called apigenin which can reduce anxiety and cortisol levels, promoting relaxation,” says Trotman. “It can also help with digestion, which might help to aid better sleep by reducing uncomfortable bloating.”

2. Valerian root

Valerian root is a powerful herbal remedy that can help to reduce the amount of time it takes to fall asleep, whilst passionflower may help to ease anxiety by increasing levels of gamma-aminobutyric acid, a chemical the brain makes to help regulate mood.

However, the science supporting the effectiveness of these sleep aids is limited and teas should not be treated as a quick fix to insomnia and other sleep issues.

3. Magnesium

Magnesium supplements have experienced an unprecedented surge in popularity in recent years, with UK supermarket chain Waitrose reporting a 44% rise in sales in 2023.

Scientists and wellness experts alike laud the mineral’s various benefits, from easing anxiety to improving workouts.

A 2024 study published in the European Society of Medicine suggests that it can improve sleep quality, duration and mood. Magnesium bisglycinate, a supplement which contains both magnesium and the amino acid glycine, is often a core ingredient in functional night drinks.

Lederle says that magnesium can certainly help with sleep, as it binds to receptors in the brain to promote a deeper state of relaxation. However, she urges people with sleep issues not to treat these functional drinks like “a sleeping pill” – a view that Browning shares.

Whilst studies have shown that magnesium can be helpful for sleep, generally this is seen most clearly when people already have a deficiency, she explains. Therefore, whilst it may improve sleep most dramatically for those bringing their magnesium levels back to the “normal” amount, those who already have an adequate level are less likely to experience such benefits.

4. Magnolia

Another common ingredient in sleep drinks is magnolia. A 2012 study published in the Neuropharmacology journal conducted on mice found that magnolol – a polyphenol in magnolia bark – may help to induce and improve sleep.

However, comprehensive research on other common functional drink ingredients such as ashwagandha and reishi mushrooms is lacking. Whilst a 2021 study published in the Journal of Ethnopharmacology found that ashwagandha extracts can improve sleep quality, especially for insomnia sufferers, researchers said that further clinical trials are needed to generalise the outcome.

What’s the best drink to have before bed?

1. Milk

Milk is low in sugar, high in protein and rich in tryptophan, all of which contribute to a more comfortable night’s sleep.

If the thought of a glass of milk before bed is distinctly unappealing, consider mixing it into your favourite decaffeinated tea.

2. Water

Water will always be the best beverage to drink at any time of the day, including before bed.

It prevents dehydration and supports temperature regulation, leading to a more restful sleep. Just be sure not to drink too much before bed in order to avoid a midnight trip to the bathroom.

3. Chamomile tea

Trotman lauds the benefits of a soothing mug of chamomile tea before bed.

Its relaxation effects are scientifically proven, and incorporating it into a regular routine can help to signal to the brain that it’s time to wind down in the evening.

FAQs

When should I drink before bed?

Try to have your sleepy drink of choice at least two hours before bed. Any later could disrupt your sleep.

Won’t a sleepy drink make me need the toilet?

If you consume a sleepy drink at least two hours before bed, that should be enough time for your body to empty your bladder.

Is it better to have a warm or cold drink before bed?

The temperature doesn’t affect the nutrients in milk, however warm milk can help ease muscle tension and create a psychological cue for sleep.