Insomnia can be a literal killer. So can a noisy brain. The American Academy of Sleep Medicine says you need at least seven hours of shut-eye a night, but that’s a lot easier said than done when your brain refuses to shut up or acquiesce to sleep at all.

But don’t give up on a good night’s rest just yet, because the solution might be sitting right in your kitchen. Beyond the usual bedtime snacks, there are specific drinks that act as natural sleep aids to help you actually stay out once you drift off. These beverages are packed with ingredients that don’t just benefit your health. They’re actually scientifically backed to help you maintain a better sleep schedule.

By making a simple trip to your pantry, you can swap the tossing and turning for actual quality rest. If you’re ready to stop fighting your pillow, here are the best drinks to help you finally pass out and stay that way.

What should you not drink before bed?

There are some drinks you should avoid before bed because they can negatively affect your sleep. Alcohol is one such example, as it can cause fragmented sleep, reduced rapid eye movement sleep and even insomnia. Breathing problems can worsen and sleep apnea can rear its ugly head. One study showed that total sleep was decreased by 1 hour after the consumption of caffeine 6 hours before sleep. Alcohol also causes frequent urination, causing you to get up throughout the night.

Caffeine is another example of a beverage that should be avoided before bed. Coffee, soda and even chocolate hold enough caffeine to affect your sleep, and the added sugar not only keeps you up at night but also puts you at risk for a host of other health issues like diabetes and heart disease. WebMD suggests completely eliminating all caffeine for two weeks. After that, you can try slowly introducing caffeine back into your diet, but you should cease immediately if you start to have trouble sleeping again.

10 best drinks for sleep

While some drinks will keep you awake, there are drinks for sleep that will help you fall asleep — and stay asleep — without trouble. Before bed, try a cup of one of these beverages that contain natural ingredients to help induce sleep.

Chamomile tea

Chamomile is one of the best herbal teas that has been proven to help you fall asleep fast. It contains no caffeine to keep you awake and instead is made up of a natural sedative called apigenin. Chamomile has been proven to improve sleep quality, reducing the number of wakeups for uninterrupted sleep. In addition to its sleep benefits, chamomile can reduce inflammation, improve skin health and help those with diabetes. 

Warm milk

Before bed, a warm glass of milk could be just the trick to help you sleep better. It contains tryptophan, which increases your melatonin and helps ward off sleep disorders like insomnia. Studies especially show that warm milk can help the sleep of those 65 years and older. Milk is also one of the most nutritious drinks for sleep, providing you with calcium, potassium and Vitamin D.

Banana smoothie 

Like milk, bananas also contain tryptophan, which can help you sleep better, so making a banana smoothie is one of the best sleepy drinks you can enjoy. They are also a rich source of magnesium, a supplement crucial for melatonin production and maintaining your normal circadian sleep cycle. The carbohydrates in bananas have been shown to help you fall asleep faster, and the potassium helps reduce muscle cramping for less interrupted sleep. Just be careful not to add sugar to your smoothie so you do not counteract the positive effects of the banana. 

Water

A small amount of water can do wonders for your sleep. It keeps your body hydrated, regulating your temperature, and it helps break down waste so you can release toxins through sweat. It can ward off dehydration, constipation and even kidney stones. However, be careful not to drink too much water so you do not have to get up for bathroom breaks. Ice cubes could be a better alternative if you are worried a glass of water may be too much before bed. 

Valerian root tea

Valerian comes from the honeysuckle family, and its roots have been known to fight insomnia and encourage better sleep since the second century A.D. It’s a gentle and natural sleep aid used in lieu of prescription medications to treat a number of sleep-related disorders, as well as anxiety and restlessness. A cup of valerian root tea has also been shown to help you fall asleep faster, making it one of the best drinks to help you sleep on our list. 

Magnesium drink mix 

If you want to skip the banana smoothie, you can still get your magnesium intake through a simple drink mix. It can improve your sleep schedule so you sleep longer, and it increases the production of melatonin to help you sleep more soundly. In addition to better sleep, magnesium helps support the nervous system while strengthening your bones and improving your muscle function, heart rhythm and blood sugar. Try the Sleepy Girl Mocktail with tart cherry juice, sparkling water or soda and magnesium powder. 

Lemon balm tea 

Lemon balm is a member of the mint family and is often referred to as bee balm. Like valerian, you can drink this herb in a warm cup of tea before bed. A calming herb, it works with other herbs like valerian to better your sleep and fight insomnia. It can also help with anxiety, and one study even showed a reduction in teeth grinding in children during sleep.  

Tart cherry juice

Montmorency cherries, or sour cherries, are used to create tart cherry juice, another fantastic drink before bed. There is a whole host of nutrients, including magnesium, potassium, calcium, iron and zinc. These have been proven to help you sleep longer and better, especially for those with insomnia. Packed with antioxidants, it also reduces inflammation and improves your immune system.  

Almond milk

Almond milk is a good option for those who are lactose-intolerant or simply prefer some flavor in their milk. A glass of it before bed provides a triple effect of tryptophan, melatonin and magnesium — all ingredients that have been proven to promote better sleep. Almond milk helps fight insomnia while building immunity, strengthening bones and protecting the heart.   

Peppermint tea

Peppermint is beloved for its cool, minty flavor, and a cup of peppermint tea before bed can help you find better rest. It is caffeine-free and serves as a natural muscle relaxant so your body can relax into sleep. There are a host of medical benefits: It relieves tension headaches and migraines, helps build better immunity and can improve energy. It has also been shown to help with gastrointestinal issues. 

There are many sleepy drinks you can enjoy before bedtime that will help you sleep longer and more soundly. With so many additional health benefits, you can improve your sleep and your overall health in just one glass. No matter which you choose, your body is sure to thank you.