Want to fall asleep faster? I swear by a warm drink before bed — here's why

While sleeping is restorative and many people look forward to it, dropping off is anything but easy for some. According to a 2020 survey carried out by the National Center for Health Statistics, around 14.5% of Americans reported that they struggle to fall asleep.

And unfortunately, I’m not immune to this either (yes, despite having a job that revolves around sleep).

However, over the past year I've spent writing, researching and testing all things sleep and I’ve picked up some tricks that genuinely help me fall asleep fast. The most effective one is a simple nighttime habit I now look forward to every single day — a warm drink before bed.

The biggest advantage? It takes less than 2 minutes and only requires ingredients you probably already have in your kitchen. But, how does it really help me fall asleep fast? Read on to find out.

How does a warm drink help me fall asleep fast?

I've always struggled to fall asleep, especially on days when I'm overtired and my mind is still active. But, after keeping up with it for almost year, I can now say a warm drink helps me slowly drift off in the following three ways:

1. It’s the first step of my nighttime routine

A warm drink after dinner marks the start of my nighttime routine. Why is this important for sleep?

"We tend to give babies a night routine of bath, milk, story and then sleep, so that they are already feeling tired before getting into bed," explains Dr Lindsay Browning, sleep expert and psychologist at Trouble Sleeping.

"These activities are all cues that sleep will be soon," she adds.

"Similarly, it’s a good idea for us to do something before bed consistently each day, particularly something that will help us to relax, " she adds.

Drinking a warm beverage before bed every night, creates an association between the activity and the idea of rest in your brain.

After keeping at it for a year, I can see it having a positive effect on my sleep onset latency (the time it takes to fall asleep).

2. It helps me calm down and focus on relaxing

Realistically, it's not possible to shift gears and fall asleep right after getting back from work.

Your body and mind require some down-time to dissociate from the stresses of the day and enter into any kind of zen mode.

I've always associated warmth with a sense of comfort (shoutout to my favorite 'blankie' as a kid). As such, a warm drink is an easy way to soothe my nerves and relax before bed time.

3. Warm milk helps promote melatonin production

You've probably heard from older generations that a glass of warm milk is great for sleep. Turns out it's not just a myth.

Milk contains melatonin and tryptophan, an amino-acid involved in serotonin and melatonin production — hormones that affect your mood, digestion and (most importantly) sleep.

Melatonin assists in regulating your circadian rhythm (which controls your body's sleep-wake cycle) and is essential for sleep onset — meaning that it's produced at night to help with falling asleep faster and getting a good night's rest.

Since a mug of plain, warm milk is not appealing to me, I've found my favorite way to drink it before bed.

My top 3 bedtime drink recommendations

1. Turmeric milk

A staple bedtime drink in many cultures around the globe, turmeric milk (also known as 'golden milk') combines the goodness of two sleep-friendly ingredients: you guessed it, warm milk and turmeric.

Research into curcumin, the main component of turmeric, has shown it can reduce anxiety and inflammation, and improve oxidative damage, as well as sleep. Paired with the benefits of warm milk discussed above, and you have what can be an effective pre-bed sleep potion.

A few pinches of turmeric is all you need for a mug of warm milk, no more (though you can check out our golden milk recipe if you want to add some additional spices). I also add in a teaspoon of sugar to elevate the taste, but this is completely optional (and maybe not the best idea before bed!)

2. Fruit teas

There are days I prefer something lighter and fruitier than my favourite milk concoction. That's when a sachet of fruit tea becomes my evening go-to.

Tea has been proven to help reduce stress, and to promote calm and sleep. However, this does depend on the type of tea you opt for and its ingredients.

It's wise to avoid tea with caffeine in, like green tea, chai tea and earl grey, ahead of bedtime, ideally stopping your intake of them around 4-6 hours before you plan to go to sleep.

Instead, try chamomile, lavender or peppermint teas. These are expert-recommended choices and can have a positive effect on your sleep. Magnolia tea may also be worth trying, as research has shown it can improve sleep quality.

3. Clove water

This is the latest addition to my list of bedtime drinks — a result of 'being influenced' by social media.

While cloves are not directly linked to better sleep, they do possess anti-oxidant and anti-inflammatory effects, while research has also shown that clove extract can help reduce stress.

To make clove water, you can take four or five cloves, add them to water (about a cup's worth) and bring to the boil, then let simmer for about five minutes while covered.

You can then cool in the fridge so it's ready to drink before bed. Clove does have quite a strong flavor so don't add too many if you haven't tried it before.

3 things to avoid when drinking a warm drink before bed

1. Avoid caffeine

The last thing you should be drinking with the intention of falling asleep faster is caffeine.

Experts say that it takes about 4-6 hours (though it can be up to 12) for half the caffeine you've consumed to leave your system. This is known as caffeine's half life.

The length of time depends on factors like your age and body weight. The safest bet is to avoid any caffeinated drinks after lunch.

2. Avoid drinking too close to bedtime

Even if you're sleeping on the best mattress for you, drinking too close to bedtime can negatively impact your sleep.

One study looking at survey data from a national sample of Americans spanning 2003 and 2018 found that drinking or eating less than an hour before bedtime led to a more than twofold increase in the chances of waking up after sleep onset.

They also note that this result may be linked to nocturia— needing to empty your bladder multiple times during the night, which can significantly impact your sleep quality.

3. Avoid diuretics

On that note, certain drinks are classified as diuretics, which make you urinate more than normal, and these can also contribute to nocturia.

These include coffee, certain types of tea (for example, dandelion and green tea) and alcohol (which, granted, you probably aren't having in your warm drink, but may still be consuming in the evening).

To be on the safe side, check any ingredients you're using to make your evening drink to make sure you're not inadvertently increasing your chances of more nighttime toilet trips.