Proceed with caution when it comes to relying on these beverages for better sleep. The evidence to date isn’t there to back up that they can really boost your rest.
Magnesium-Infused Beverage Mixes
Some research suggests that having a magnesium deficiency may play a role in the development of sleep disorders. That said, you might think that magnesium supplementation might help induce sleep.
Hunnes says magnesium-infused drinks may help with sleep by helping to regulate melatonin (a hormone that helps induce sleep) and lower blood pressure. She mentions, however, the amount of magnesium in these drinks (like Calm) may not be sufficient to really make a difference. “You might be better off getting your magnesium from foods, but since there won’t be caffeine in Calm, there’s no reason to avoid it either,” she says.
Warm Milk
It’s an age-old recommendation, but the science behind this one is far from rock-solid. “It may work because the milk is a comfort food that helps some people fall asleep,” Hunnes says, but it’s because of the placebo effect. “It may also be the tryptophan in it or other proteins that help people fall asleep,” says Hunnes. There’s no good scientific evidence, however, to show it markedly improves sleep.
Avidan adds that warm milk should be approached with caution because it can cause gastric reflux in those with gastroesophageal reflux disease, or GERD. “Drinking a glass of warm milk has always been thought of traditionally as calming, but it comes with a price in folks with reflux,” he adds.
CBD-Infused Drinks
Some purported benefits of CBD-infused drinks include improving relaxation, reducing stress, and inducing sleep. Whether CBD beverages can do your sleep any of these favors is not yet known.
Avidan says he would caution against trying CBD beverages for sleep because there’s variation in how people react to it. Also, there’s a lack of data to hint at whether it’s helping sleep or not and whether it comes with any other risks. “It’s hard to make a recommendation here because it’s not backed by data,” says Avidan.
Enhanced Water
There are several types of enhanced waters on the market right now. For instance, Pepsi’s Driftwell contains L-theanine and magnesium and claims it helps sleep. Avidan cautions that there’s no scientific evidence behind that claim.
The formula for the drink may be based on research that suggests different ingredients (like specific minerals and amino acids) are good for sleep. “But no one has really tested the safety of using this combination in a specific drink,” says Avidan, so we can’t say whether it actually works. “We don’t have the data.”
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