Doctor says melatonin-packed red drink could help you sleep better

A doctor has shared a red juice that could help you sleep better at night. This beverage is considered one of the “most sleep-friendly” drinks due to its melatonin content.

Many people struggle to sleep from time to time. Whether caused by stress, anxiety, illness, or other issues, the NHS says around a third of Brits will experience sleeping difficulties at least once in their lives.

With this in mind, Doctor Deborah Lee from the DrFox online pharmacy in partnership with Comfybedss recommended some drinks that Brits could be having before bed to help improve their sleep quality.

“There’s a lot of focus on what shouldn’t be drunk before bedtime to improve sleep quality, such as coffee, high-sugar soft drinks and alcohol,” she said. “However, what people in the UK lack in education on is what people should drink before bed to aid a good quality sleep.

“Choosing the right drink in the evening can help signal to the body that it is bedtime.” At the top of her list is tart cherry juice, which Dr Lee says could be included as part of a successful bedtime routine.

Tart cherry juice

She explained: “Tart cherry juice is often considered one of the most sleep-friendly drinks. It naturally contains melatonin, the hormone that regulates the body’s sleep-wake cycle.

“Melatonin helps signal to the brain that it’s time to sleep. Tart cherry juice, which can be bought in the majority of local supermarkets, is one of the few drinks that naturally contains this hormone, which is why some people find it helpful as part of a bedtime routine.”

Her advice is backed by a study published in Food, Science and Nutrition journal in 2025. This research analysed seven existing studies looking at the effect of tart cherry juice on sleep.

“Three studies reported significant improvements in sleep indicators such as sleep duration, sleep efficiency, or sleep onset time,” study authors wrote. “Three studies also reported an increase in melatonin levels after tart cherry consumption. Two studies also reported a decrease in inflammatory markers such as CRP and MDA.”

But it’s important to note that there were “large differences” in dose, duration of intervention, and characteristics of the participants. The study authors added: “Although tart cherry consumption may be effective in improving sleep quality, reducing inflammation, and increasing antioxidant capacity, the available evidence is still limited and heterogeneous.”

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Chamomile tea

Dr Lee said: “Chamomile tea has long been used as a calming herbal remedy, and while normal tea has caffeine in there and should be avoided, chamomile tea is a good alternative.

Chamomile contains an antioxidant called apigenin which binds to receptors in the brain that promote sleepiness and reduce insomnia symptoms.

“This is why it’s one of the most widely recommended bedtime drinks.”

Warm milk

“It might sound old-fashioned and something that typically only infants drink, but warm milk could genuinely help some people sleep,” she continued. “Milk contains tryptophan, an amino acid that helps the body produce serotonin and melatonin.

“The warmth of the drink can also be psychologically comforting and part of a relaxing nighttime routine.”

Almond milk

Dr Lee said: “For those who avoid dairy, almond milk could offer similar benefits to normal milk. Almonds are naturally rich in magnesium, and magnesium helps relax muscles and calm the nervous system, which may make it easier to fall asleep.”

Peppermint tea

“Peppermint tea doesn’t contain caffeine and may help the body relax before bedtime,” she commented. “Peppermint tea is naturally soothing and can also help with digestion, which can often keep people up at night. Improving digestion may help you sleep a lot more comfortably.”

However, she added that timing when to have these drinks is crucial. Dr Lee said: “You still need to take into account the time that you drink these drinks as you don’t want to wake up for a wee in the middle of the night.

“A small calming drink as part of a relaxing evening sleep routine can be simple and effective, but still aim to have it at least an hour or two before you get into bed.”

If you are struggling with your sleep, the NHS says you should see a GP if:

• Changing your sleeping habits has not helped your insomnia
• You’ve had trouble sleeping for months
• Your insomnia is affecting your daily life in a way that makes it hard for you to cope

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