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Sleepy Woman Lying In Bed with sleep inducing drink - Swanwick Sleep

6 Sleep-Inducing Drinks You Can Easily Make Yourself

by | Sep 29, 2018 | Sleep Hacks

Are you looking for some snooze without the booze?

Here are a few easy to make sleep-inducing drinks that will lull you to sleep the way nature intended. Cheers!

1. Chamomile Tea

Herbal Chamomile Tea - Swanwick Sleep

When you have chamomile tea before bed, the apigenin is the magic phenolic flavonoid that calms your nervous system and helps you get sleepy.

While chamomile tea can be tasty on its own, here’s a fun way to spice it up. Try out this recipe:

  • Chamomile
  • Rooibos Tea
  • Vanilla Essence
  • Peppermint Leaves


  1. Use 1 ½ teaspoons of the mixture for every 16 oz. cup.
  2. Steep in boiling water for 3-5 minutes.

2. Coconut Water

Coconut with a glass of fresh coconut water - Swanwick Sleep

Most often recognized as an energy booster, coconut water is so chock full of nutrients, it can’t help but have a few sleep-inducing properties as well.

The potassium and magnesium in the coconut water help with muscle relaxation. Coconut water also contains stress relieving B-vitamins with calming effects on your body.

Here’s a simple recipe for an extra-yummy cup of coconut water:


  • 2 cups coconut milk
  • 1 teaspoons turmeric
  • ¼ teaspoon black pepper
  • 1-inch slice of ginger


  1. Put all ingredients in a medium-size saucepan and whisk together.
  2. Heat over medium heat until it starts to bubble.
  3. Let simmer for five minutes.
  4. Strain out ginger.

3. Chia Seed Water

Chai Seed Water - Swanwick Sleep

Chia seeds carry contains tryptophan, an amino acid which can regulate sleep and improve your mood. Chia seed water is the perfect beverage for bringing on the zzz’s.

Add a little flavor to it with this simple recipe:


  • 1 cup juice of choice
  • 1 cup water
  • 3 tablespoons chia seeds


  1. Heat water, transfer into a cup and add chia seeds.
  2. Stir well until seeds are evenly distributed and start to swell.
  3. Put in the refrigerator and store overnight.
  4. The next day, your chia seed water will have turned to a thick gel.
  5. Add juice, stir well, and enjoy!

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4. Almond milk

Almond Milk - Swanwick Sleep

Almond milk is a protein-filled non-dairy milk option with sleep-enhancing qualities thrown in for good measure. It’s also known as an excellent source of calcium, which helps the body produce melatonin.

Melatonin is the hormone that signals your brain that it’s time for sleep. If it seems your brain’s not getting the message, almond milk can be an ideal way to help you send out your message loud and clear.

Here’s a simple recipe you can try out:


  • 1 cup almond milk
  • 1 teaspoon honey
  • 2 drops vanilla extract
  • 1 pinch cinnamon


  1. Pour milk into microwave safe mug and cook on high for about 3 minutes until it starts to foam.
  2. Remove from microwave, stir in honey and vanilla and sprinkle with cinnamon.

5. Honey milk

Honey Milk - Swanwick Sleep

Is there a more perfect combination than milk and honey? If your promised land is the land of peaceful sleep and good dreams, honey milk is a must-try!

Like almond milk, honey milk contains the amino acid called L-tryptophan, which helps induce sleep. Here’s a great recipe you could try out today:


  • 1 cup milk
  • 1 cinnamon stick
  • 1 dash ground allspice
  • 1 dash ground nutmeg
  • 1 ½ teaspoon honey


  1. Combine milk, allspice, and nutmeg into a small saucepan.
  2. Cook over a medium heat until thoroughly warm, whisk in honey.
  3. Pour in a mug and garnish with cinnamon stick.

Top Tips from Swanwick Team on How to Sleep On a Plane

6. Tart Cherry Juice

Tart Cherry Juice - Swanwick Sleep

Tart cherry juice is a wonderful, natural melatonin booster, a sleep-inducing drink known to relax muscles and prepare the body for sleep.

Looking to get creative with your tart cherry juice? Here’s a wonderful recipe to try out:


  • 1 cup tart cherry juice
  • 1 cup apple or orange juice
  • 1 teaspoon raw ginger
  • ½ teaspoon turmeric


  1. Combine cherry juice with apple or orange juice.
  2. Cut in ginger.
  3. Stir in tumeric.
  4. Serve chilled.

The next time you’ll have a hard time falling asleep, give one of these simple and natural sleep-inducing drinks a try. Let us know which one worked out for you.

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