5 DIY Sleep-Indicing Drinks that can help you sleep like a baby.

By Liz

5 DIY Sleep-Inducing Drinks That Can Help You Sleep Like A Baby


Have you ever wondered why certain think you eat or drink can either leave you energised or lethargic, almost in a state of sleep? What you consume significantly impacts your physical state of being. 

That being said, these five tried and tested liquid concoctions that are bound to assist in knocking you out and help you clock up some good quality shut-eye:

Spiced Ayurvedic sleepy-time milk

Here's another reason to join the bandwagon of people using turmeric for its multitude of benefits. It’s anti-inflammatory and neuroprotective properties not only help reduce your levels of anxiety but also promotes a better quality of sleep. 

Here is the list of ingredients:        

-1 cup of almond, coconut or your favourite non-dairy milk.

-A pinch of cardamom. 

- A pinch of ginger.

- A pinch of turmeric.

- Raw honey.

Here’s how you prepare it:

  1. Pour your favourite milk into a small pot.  
  2. Add spices to taste and whisk to combine. Start with less and experiment with more later. ½ a tsp gives the milk its bright yellow tinge, but a pinch is all you need.  
  3. Bring milk to baby bottle temperature to keep it raw. If you don't care about it staying raw, bring it to a light steam.
  4. Add raw honey to taste & give milk another whisking.  
  5. Pour into your favourite mug and enjoy! 

Recipe and ingredients courtesy: StyleNectar

 Pre-bedtime green smoothie 

Although consuming carbs before you hit the sack is strictly prohibited, certain complex carbs can help improve your quality of sleep. This smoothie has a good blend of whole-grains, oats (loaded with serotonin) and chamomile tea (known for its sleep-inducing qualities); making it an ideal pre-bedtime drink.

Here is the list of ingredients:

-1/2 a cup uncooked old-fashioned rolled oats.

- 2 cups baby spinach.

-1 cup brewed chamomile tea (cooled).

-1 cup tart cherry juice (or more tea).

-2 large banana (fresh or frozen).

-2 tablespoons almond butter.


Here’s how you prepare it:

-Place uncooked oats in a blender. Blend until finely ground.

-Add spinach, chamomile tea, cherry juice, bananas, and almond butter to the blender. Puree until smooth.

-Divide between two glasses or mugs and enjoy. 

Recipe and ingredients courtesy: Simple Green Smoothies

  1. Healthy banana almond butter smoothie One of the most common reasons for the lack of sleep is a deficiency in magnesium. Not only is magnesium known for better functioning of your nervous and muscular system it also helps regulate your sleep cycle. Banana and almond butter are also a great source of this mineral, which makes it a great addition to this drink.

Here is the list of ingredients:

-1 cup milk of choice 

-1 frozen banana

-2 tablespoons almond butter

 Here’s how you prepare it:

  1. Place milk, banana, and almond butter in the blender.
  2. Cover and blend until ingredients are processed and smooth, about 1-2 minutes. Taste test and if desired, blend in sweetener of choice to taste.
  3. Enjoy!

Recipe and ingredients courtesy: The Chic Life

 Chamomile and lavender tea        

Chamomile tea is renowned for its positive effects on treating anxiety, insomnia and an upset stomach. The tea relaxes your nerves and muscles, reducing anxiety levels, while also reducing attributes associated with depression. Lavender is also known for its suppressing effects on stress and anxiety, two reasons that keep most insomniacs awake at night. The smell of lavender might have something to do with its sleep-beneficial effects. It’s best to reap both their benefits by having them together in a cup.

Here is the list of ingredients:

-1.5 cups hot water

-4 chamomile tea bags (or loose leaf equivalent)

-1/2 teaspoon lavender (you can find this in the spice aisle)

-2 teaspoons honey

-1/2 cup almond milk

Here’s how you prepare it:

  1. Steep the tea bags and lavender in hot water for 4 to 5 minutes.
  2. If you are making the latte iced, cool the tea in the refrigerator for a minimum of 2 hours.
  3. Add the tea, honey and almond milk (heat the almond milk if you are planning to make it hot) into a blender and blend on high for 10 seconds.
  4. To serve iced, pour over ice.
  5. To serve hot, simply pour into your mug and enjoy.

Recipe and ingredients courtesy: The Whole Smiths

Warm milk                  

If you don’t prefer any of the options above. You can always go back to this old favourite and it is a tried and true age-old cure for lack of sleep. What’s the secret? The high amount of tryptophan in milk that helps calm the brain and induce sleep. The psychological memories that transport you back to your childhood also act as a factor in inducing sleep. You could even add a dash of honey, which is also high in the sleep-inducing amino acid tryptophan if you like.

Here’s how you prepare it:

  1. Heat milk to desired temperature, add honey if desired.
  2. Serve by simply pour into your mug and enjoy.



Courtesy of                                                                                                                All Recipes inspired by Regi George Jenarius

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