Buy now, pay later
Whether you’re cosying up on the sofa in the evening or taking a bedtime drink with you to the bedroom, what you choose to sip on before bed can make a big difference to how quickly you drift off.
While stimulants such as caffeine should be avoided at least three hours before bedtime, there are plenty of soothing drinks that can help you sleep. You may have read about the best teas for sleep, but what about other warm drinks that help you reach the land of nod that bit sooner?
We’ve taken a dive into the best bedtime drinks to enjoy before you hit the hay, uncovering whether hot chocolate helps you sleep and if warm milk before bed actually does have a sleep-enhancing effect like we’ve been led to believe.
How does a warm drink help you sleep?
The warmth of a hot beverage in the evening can create a soothing effect, signalling to your nervous system that it’s time to wind down. Physically, however, a warm bedtime drink can help to regulate your body temperature. Your body temperature will cool once you’ve finished your drink, which mimics your body's response when you sleep.
If you have a warm bedtime drink every evening, it’s likely that your brain and body will associate it with your bedtime routine. Therefore, the act of making and sipping your warm drink can encourage your mind to begin relaxing, preparing you for sleep.
Does hot milk help you sleep?
Warm milk before bed can help you sleep because it contains tryptophan, an essential amino acid that our bodies can’t produce naturally - we have to get it from food. Tryptophan is important for sleep because it helps to create serotonin, the chemical that helps us relax and feel positive, reducing anxiety at night and helping us drift off.
This serotonin then helps to produce melatonin - the sleep hormone - but milk actually already contains a small amount of melatonin, too. However, a glass of hot milk mainly helps you sleep by encouraging your body to produce more tryptophan and melatonin, making it the perfect bedtime drink.
Another reason that warm milk before bed helps you sleep is that it’s so commonly associated with a good night’s rest. Since a young age, many of us have been exposed to the idea of warm milk and cookies being the ultimate bedtime snack, and the act of sipping on a warm mug of milk can trigger our brain into beginning to wind down.
Does hot chocolate help you sleep?
Hot chocolate made with milk can help you sleep due to the sleep-enhancing benefits of the milk, but cocoa itself contains magnesium, which can seriously improve your sleep.
Magnesium in hot chocolate helps you sleep by relaxing your muscles and calming your nervous system, helping your brain and body get ready for a deep sleep. Instant hot chocolate contains some magnesium, but for the full effect go for pure cocoa mixed with a little honey or sweetener and warm milk.
It’s true that hot chocolate does also contain some caffeine, but generally not enough to disrupt your sleep cycle, as long as you don’t have more than one cup!
Is hot chocolate good for you?
Not all hot chocolate is created equal, so it depends on what type you drink as to whether it’s good for you or not. Unsweetened cocoa has plenty of magnesium and antioxidants like flavonoids, which help to protect your body from damage and improve blood flow. However, instant hot chocolate is usually packed with fats and sugars, which can outweigh the benefits of the small amount of cocoa inside.
For the best drink before bed, go for a dark chocolate or unsweetened cocoa powder hot chocolate option for maximum benefit. You can always add a little honey for sweetness!
Does Horlicks help you sleep?
Horlicks has long been one of the UK's favourite bedtime drinks, especially for the older generation. Known for its tasty malty flavour, Horlicks can help you sleep for more reasons than just its soothing, warming effects.
Horlicks contains tryptophan, like milk, which encourages the production of serotonin and melatonin. However, Horlicks also contains a blend of carbohydrates, which helps your body absorb this tryptophan more easily. Horlicks also helps you sleep as it contains magnesium - so if you’re not a fan of the unsweetened cocoa we recommended, try having Horlicks as a nighttime treat instead.
Horlicks also contain lots of health-boosting vitamins, such as vitamin B6, which helps break down protein from food and reduce tiredness and fatigue. This in turn helps you maintain a regular sleep-wake cycle and promote a healthier relationship with sleep.
Does tea keep you awake?
While a nice cup of tea before bed is part of many people’s bedtime routine, your usual Tetley, Yorkshire Tea, or any other type of English breakfast tea actually contains caffeine, which will stimulate your brain and prevent you from sleeping.
A traditional cup of tea before bed can prevent melatonin production, making it much harder to fall asleep once you’ve climbed into bed. Of course, a cup of tea contains less caffeine than coffee, but if you brew it strong or have a high sensitivity to caffeine, you’ll notice that your sleep is affected.
However, there are plenty of other types of tea that can help you sleep, such as chamomile and lavender, or you can opt for a decaf version of your favourite tea, so you don’t have to ditch your favourite bedtime drink just yet.
Get a better night's sleep, every night
Know you know which warm bedtime drink is the best for helping you get to sleep, you can take a look at our other guides over on our Snooze News blog to help you get an even better night's rest. After your hot milk to help you sleep, why not try a sound bath once you're snuggled under the covers, and if you're having a snack with your bedtime drink, read about how long to wait to sleep after eating!
