We’ve all been there—lying in bed at 1:00 a.m. staring at the ceiling and desperately wishing we could fall asleep already. Next time this happens to you, skip the melatonin gummy and try something tastier with a sleepy time mocktail. These powdered “SuperLattes,” magnesium-spiked cocoas, and tart cherry tonics can help you drift to dreamland faster and are flat out more delicious than a spoonful of ZzzQuil.
According to registered dietitian Maddie Pasquariello, MS, RDN, whether these bedtime drinks actually do anything comes down to what’s inside. Some ingredients, like magnesium or melatonin, have evidence suggesting they can help you feel more relaxed, but they’re not silver bullets. And even when something helps you doze off, it doesn’t always mean you sleep better. “Oftentimes, simply staying more hydrated and creating a calming evening ritual can help with overall stress and nighttime anxiety unrelated to any other ingredients the drink contains.”
Our favorite sleepy time drinks
Pasquariello says that most popular ingredients, like magnesium, melatonin, l-theanine, and tart cherry juice, can help you feel sleepy, but some are more effective and, frankly, more evidence-based than others. Melatonin, for example, may help you fall asleep but may not improve your sleep quality because it won’t keep you asleep. That means it isn’t ideal for nightly use. Magnesium has been linked to better sleep quality, especially if you’re not getting enough of it in your diet, but it’s not guaranteed, while wellness influencer darlings like l-theanine and tart cherry may offer gentle, soothing benefits, but research is still emerging.
“Make sure you’re comfortable with all of the ingredients and that they’re actually something you can benefit from,” she advises. As with any supplement, look for formulas with the aforementioned ingredients with clear dosages (not a proprietary blend where you can’t see the amount), ideally with third-party testing. Drinks that promise to “fix” your sleep or cure insomnia are suspicious. As Pasquariello notes, “very few of these products have long-term positive effects on sleep or health.” And don’t overlook the basics: a large, liquid-heavy mocktail right before bed can actually disrupt sleep by waking you up in the middle of the night to do your business.
The TL:DR: Everyone’s different and some ingredients work better at supporting sleep than others. Most of these nutrients can be found in whole foods, so look to them first, before supplementing—black beans and edamame, for example, are high in magnesium—and be sure to support sleep hygiene with proper hydration and a reliable bedtime routine. Still, Pasquariello says the “ritual involved in crafting a soothing beverage before going to bed is often enough to help you wind down.” So, grab your favorite mug and whip up one of these bedtime beverages that are better than counting sheep, and come with tasty flavor profiles that will change things up from your typical cup of herbal tea.
Clevr Sleeptime Latte
Key sleep aids: Magnesium glycinate, l-theanine
