Does Almond Milk Help You Sleep? Science-Backed Benefits and Bedtime Drinks

If you’ve been struggling to get quality sleep, you might be surprised to learn that the answer could be sitting in your refrigerator. Almond milk has gained attention as a natural sleep aid, but does it really work? The short answer is yes – almond milk contains several compounds that may promote better sleep, including tryptophan, melatonin, and magnesium.

Getting adequate sleep is crucial for overall health. The Centers for Disease Control and Prevention (CDC) recommends that adults get 7 to 9 hours of sleep each night. Unfortunately, millions of Americans struggle with sleep issues, leading to increased risks of chronic conditions like heart disease, diabetes, and depression.

This comprehensive guide explores the science behind almond milk as a sleep aid and introduces other bedtime beverages that may help you achieve more restful nights naturally.

The Science Behind Almond Milk and Sleep

Almond milk is a plant-based beverage made by blending almonds with water and straining out the solids. This creamy, dairy-free alternative has become increasingly popular, not just for its nutritional benefits, but also for its potential sleep-promoting properties.

Key Sleep-Promoting Nutrients in Almond Milk

Almond milk contains several compounds that work together to support healthy sleep patterns:

Tryptophan: This essential amino acid serves as a building block for serotonin, a neurotransmitter that regulates mood and sleep. Your body converts serotonin into melatonin, the hormone that signals your brain when it’s time to sleep. Since your body cannot produce tryptophan on its own, you must obtain it through diet.

Melatonin: Almonds naturally contain small amounts of melatonin, the hormone that regulates your sleep-wake cycle. Research published in the journal Nutrients indicates that consuming foods rich in melatonin may help improve sleep quality and duration.

Magnesium: One cup of almond milk typically contains approximately 15-17 mg of magnesium. This mineral plays a crucial role in sleep regulation by helping to calm the nervous system and regulate neurotransmitters that send signals throughout your brain and body. Studies suggest that magnesium deficiency is linked to insomnia and poor sleep quality.

How Almond Milk Compares to Dairy Milk for Sleep

Both almond milk and dairy milk contain tryptophan, but they offer different advantages for sleep support:

Dairy milk contains more tryptophan per serving than almond milk, which is why warm milk has been a traditional sleep remedy for generations. However, almond milk has several advantages that make it an excellent alternative:

• Lactose-free: Perfect for people with lactose intolerance or dairy sensitivities
• Lower in calories: Unsweetened almond milk contains roughly 30-50 calories per cup, compared to 80-150 calories in dairy milk
• Higher in vitamin E: Almond milk is rich in vitamin E, a powerful antioxidant
• Plant-based: Suitable for vegans and those following plant-based diets
• Easier to digest: Many people find plant-based milks gentler on their digestive system

When and How to Drink Almond Milk for Better Sleep

To maximize the sleep-promoting benefits of almond milk, timing and preparation matter:

Optimal Timing

Drink a glass of almond milk 30 minutes to 2 hours before bedtime. This timing allows your body to digest the nutrients and begin producing sleep-promoting hormones without causing middle-of-the-night bathroom trips.

Best Ways to Prepare Almond Milk for Sleep

Warm Almond Milk: Gently heating almond milk creates a soothing, comforting beverage. Warm liquids may help raise your body temperature slightly, and the subsequent cooling effect can signal to your body that it’s time to sleep. Simply heat one cup of almond milk on the stove over low heat until warm (not boiling).

Almond Milk with Sleep-Supporting Additions: Enhance the sleep-promoting properties by adding:

• A pinch of cinnamon or nutmeg for added flavor and blood sugar regulation
• A teaspoon of raw honey for natural sweetness and potential sleep benefits
• A dash of turmeric for its anti-inflammatory properties
• Vanilla extract for a calming aroma

Choose Unsweetened Varieties

Always select unsweetened almond milk to avoid added sugars, which can spike blood glucose levels and potentially disrupt sleep. Many commercial almond milk brands contain significant amounts of added sugar, which can counteract the sleep benefits.

Other Bedtime Drinks That Promote Healthy Sleep

While almond milk shows promise as a sleep aid, several other beverages may also help you achieve better rest:

Chamomile Tea

Chamomile tea has been used for centuries as a natural remedy for insomnia. This herbal tea contains an antioxidant called apigenin, which binds to specific receptors in your brain that may promote sleepiness and reduce anxiety. Research reviews have found that chamomile can improve the quality of sleep, particularly reducing nighttime awakenings.

To prepare chamomile tea, steep one tea bag or one tablespoon of dried chamomile flowers in hot water for 5-10 minutes before bedtime.

Valerian Root Tea

Valerian root has been used in traditional medicine for its sedative and anxiety-reducing effects. The National Center for Complementary and Integrative Health recognizes valerian as a commonly used herbal supplement for sleep problems. Studies suggest that valerian root may help you fall asleep faster and improve sleep quality.

Steep 2-3 grams of dried valerian root in hot water for 10-15 minutes. Note that valerian has a strong, earthy taste that some people find unpleasant.

Tart Cherry Juice

Tart cherry juice is one of the few natural food sources with high concentrations of melatonin. Research published in the Journal of Medicinal Food found that drinking tart cherry juice increased sleep time and sleep efficiency in adults with insomnia.

Drink about 8 ounces of tart cherry juice twice daily – once in the morning and once 1-2 hours before bed. Choose 100% juice without added sugars for maximum benefits.

Passionflower Tea

Passionflower is a climbing vine known for its anxiety-reducing properties. Studies indicate that passionflower tea may improve sleep quality by increasing gamma-aminobutyric acid (GABA) in the brain, which helps reduce brain activity and promotes relaxation.

Banana-Almond Smoothie

Combining bananas with almond milk creates a powerful sleep-promoting beverage. Bananas are rich in potassium, magnesium, tryptophan, and melatonin. This smoothie is easy to prepare and delicious:

Blend together:

• 1 ripe banana (fresh or frozen)
• 1 cup unsweetened almond milk
• 1 tablespoon almond butter
• Optional: 1/2 teaspoon cinnamon or vanilla extract
• Ice if using fresh banana

Golden Milk

Golden milk, also known as turmeric milk, is a traditional Ayurvedic beverage made with warm almond milk (or dairy milk), turmeric, and other spices. Turmeric contains curcumin, which has anti-inflammatory properties that may reduce inflammation-related sleep disturbances.

Additional Lifestyle Tips for Better Sleep

While bedtime beverages can support better sleep, they work best when combined with healthy sleep habits:

Create a Consistent Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve sleep quality over time.

Optimize Your Sleep Environment

Keep your bedroom cool (between 60-67°F or 15-19°C), dark, and quiet. Consider using blackout curtains, eye masks, or white noise machines if necessary.

Limit Screen Time Before Bed

The blue light emitted by phones, tablets, and computers can suppress melatonin production. Try to avoid screens for at least one hour before bedtime.

Avoid Caffeine and Heavy Meals

Stop consuming caffeine at least 6 hours before bed, and avoid large meals within 2-3 hours of sleeping. Both can interfere with your ability to fall asleep and stay asleep.

Exercise Regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime, as it may be too stimulating.

Who Should Avoid Almond Milk?

While almond milk is safe for most people, certain individuals should exercise caution:

Nut Allergies: People with tree nut allergies should avoid almond milk and all almond-based products, as they can trigger severe allergic reactions.

Thyroid Conditions: Almonds contain goitrogens, substances that may interfere with thyroid function in some people. If you have thyroid issues, consult your healthcare provider before regularly consuming almond products.

Infants: Almond milk is not appropriate for infants as a replacement for breast milk or formula, as it lacks essential nutrients required for infant development.

Making Your Own Almond Milk

Homemade almond milk contains more nutrients than many commercial varieties and allows you to control ingredients. Here’s a simple recipe:

Ingredients:

• 1 cup raw almonds, soaked overnight
• 4 cups filtered water
• Optional: 1-2 dates for natural sweetness, pinch of sea salt, or vanilla extract

Instructions:

1. Drain and rinse the soaked almonds
2. Add almonds and water to a high-speed blender
3. Blend on high for 60-90 seconds until smooth and creamy
4. Strain through a nut milk bag or cheesecloth
5. Store in an airtight container in the refrigerator for up to 4-5 days

Understanding Sleep Supplements vs. Natural Foods

Many people wonder whether they should take melatonin supplements or rely on foods like almond milk for sleep support. Both approaches have merits:

Natural food sources like almond milk provide smaller amounts of sleep-promoting compounds along with other beneficial nutrients. This holistic approach supports overall health while gently encouraging better sleep patterns.

Supplements contain concentrated doses of specific compounds and may work faster for acute sleep issues. However, they can cause side effects and may interfere with your body’s natural hormone production with long-term use.

If you’re considering supplements of any kind, including melatonin, always consult with your healthcare provider first. They can help determine the appropriate approach based on your individual health status and sleep concerns.

When to Seek Professional Help

While natural remedies like almond milk and other bedtime beverages can support better sleep, persistent sleep problems may require professional evaluation. Consider consulting a healthcare provider if you:

• Experience chronic difficulty falling asleep or staying asleep for more than a few weeks
• Feel excessively tired during the day despite getting adequate sleep hours
• Snore loudly or have pauses in breathing during sleep
• Experience unusual movements or behaviors during sleep
• Have difficulty staying awake during normal daily activities
• Rely on sleep aids (natural or otherwise) regularly for extended periods

These symptoms could indicate underlying sleep disorders such as insomnia, sleep apnea, or restless leg syndrome, which require proper diagnosis and treatment.

The Bottom Line

So, does almond milk help you sleep? The evidence suggests that it can be a beneficial addition to your bedtime routine. Thanks to its content of tryptophan, melatonin, and magnesium, almond milk provides multiple sleep-supporting nutrients in one convenient beverage.

However, almond milk isn’t a magic solution. The best results come from combining it with other healthy sleep habits, including maintaining a consistent sleep schedule, creating an optimal sleep environment, and managing stress effectively.

Whether you choose almond milk, chamomile tea, tart cherry juice, or another natural sleep aid, remember that individual responses vary. Experiment with different options to find what works best for your unique body and sleep needs.

Quality sleep is fundamental to good health, affecting everything from immune function and mental clarity to emotional well-being and physical performance. By incorporating sleep-promoting beverages like almond milk into a comprehensive approach to sleep hygiene, you can take an important step toward achieving the restful, restorative sleep your body needs.

If you continue to struggle with sleep despite trying natural remedies and improving your sleep habits, don’t hesitate to reach out to a healthcare professional who can provide personalized guidance and rule out any underlying health conditions that may be affecting your rest.

Sources:

• Centers for Disease Control and Prevention – How Much Sleep Do I Need?
• National Institutes of Health – Sleep and Sleep Disorders: A Public Health Concern
• National Center for Complementary and Integrative Health – Melatonin
• Sleep Foundation – Food and Drink That Promote a Good Night’s Sleep
• National Library of Medicine – The Role of Magnesium in Sleep Health
• National Center for Complementary and Integrative Health – Valerian
• USDA FoodData Central – Nutritional Database
• National Library of Medicine – Effects of Tryptophan on Sleep Quality