Your body does important work while you sleep. During the night, your muscles recover, your brain processes information, and your body carries out countless processes that help you feel refreshed the next morning.
While no drink can literally “repair” your body overnight, choosing a nutritious beverage before bed can be part of a healthy routine.
Warm Ginger and Lemon Drink
Ginger and lemon make a simple, refreshing combination. Ginger contains naturally occurring plant compounds, while lemon provides vitamin C.
How to make it:
- 1 cup of warm water
- 2–3 thin slices of fresh ginger
- A squeeze of fresh lemon
- Optional: a small amount of honey
Steep the ginger in hot water for about 5–10 minutes, allow it to cool slightly, then add lemon and honey if desired.
Warm Milk
A small cup of warm milk can be a comforting nighttime choice. Milk provides protein and calcium, nutrients that are important for maintaining muscles and bones.
Choose plain milk and avoid adding large amounts of sugar.
Chamomile Tea
Caffeine-free chamomile tea is another popular bedtime beverage. Many people enjoy it as part of a relaxing nighttime routine.
Simply steep a chamomile tea bag or dried chamomile flowers in hot water for several minutes and drink it warm.
Tart Cherry Drink
Tart cherries naturally contain compounds involved in the body’s sleep-wake cycle. Some research has explored tart cherry products and sleep, although they should not be considered a treatment for insomnia.
If choosing tart cherry juice, look for an unsweetened option and keep the serving moderate.
Water
Sometimes the simplest choice is the best. Staying adequately hydrated throughout the day supports normal circulation, digestion, temperature regulation, and many other body functions.
However, drinking a large amount immediately before bed may leave you waking frequently to use the bathroom.
What About Garlic?
Garlic is a nutritious food containing sulfur-containing compounds and antioxidants. However, garlic drinks cannot detoxify the body or repair damaged organs while you sleep.
Garlic is best viewed as part of a balanced diet rather than a miracle overnight remedy.
The Bottom Line
There is no magic nighttime drink that can rebuild the body in a few hours. The biggest factors supporting overnight recovery are adequate sleep, a balanced diet, regular physical activity, hydration, and managing underlying health conditions.
A simple caffeine-free drink can still be a pleasant addition to a relaxing bedtime routine—and sometimes that routine is exactly what helps you prepare for a better night’s sleep.
See more on the next page