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6 recipes · under 10 minutes

Caffeine-Free Bedtime Drinks

A warm mug is one of the simplest ways to tell your body the day is over. All six are caffeine-free and take less than ten minutes.

Warm Honey Nutmeg MilkChamomile Lemon Honey TeaGolden MilkTart Cherry SpritzerBanana Oat SteamerVanilla Maple Steamer

These are cozy wind-down drinks, not sleep medicine. If trouble sleeping lasts for weeks, talk to a doctor.

Warm Honey Nutmeg Milk illustration

Warm Honey Nutmeg Milk

The classic, made a little better.

Prep 2 minTotal 6 minMakes 1 mug

Ingredients

  • 1 cup milk (dairy or plant)
  • 1 tsp honey
  • Pinch of ground nutmeg
  • Splash of vanilla extract

Steps

  1. Warm the milk in a small pan over low heat for 3 to 4 minutes. Don't let it boil.
  2. Stir in the honey and vanilla.
  3. Pour into a mug and dust with nutmeg.
Chamomile Lemon Honey Tea illustration

Chamomile Lemon Honey Tea

Light, floral and naturally caffeine-free.

Prep 1 minTotal 6 minMakes 1 mug

Ingredients

  • 1 chamomile tea bag
  • 1 cup just-boiled water
  • 1 tsp honey
  • 1 thin slice of lemon

Steps

  1. Pour the water over the tea bag.
  2. Steep for 5 minutes, then remove the bag.
  3. Stir in the honey and add the lemon slice.
  4. Skip chamomile if you're allergic to ragweed or daisies.
Golden Milk illustration

Golden Milk

Warm turmeric milk with cinnamon and ginger.

Prep 2 minTotal 7 minMakes 1 mug

Ingredients

  • 1 cup milk (dairy or plant)
  • 1/2 tsp ground turmeric
  • 1/4 tsp ground cinnamon
  • Pinch of ground ginger
  • Pinch of black pepper
  • 1 tsp honey or maple syrup

Steps

  1. Whisk everything except the honey in a small pan.
  2. Warm over low heat for about 5 minutes, whisking, until steaming.
  3. Stir in the honey and pour into a mug.
Tart Cherry Spritzer illustration

Tart Cherry Spritzer

A popular bedtime mocktail, bright and not too sweet.

Prep 2 minTotal 2 minMakes 1 glass

Ingredients

  • 1/2 cup unsweetened tart cherry juice
  • 1/2 cup sparkling water
  • Ice
  • Lime wedge

Steps

  1. Fill a glass with ice.
  2. Pour in the tart cherry juice, then top with sparkling water.
  3. Squeeze in the lime and stir gently.
Banana Oat Steamer illustration

Banana Oat Steamer

Creamy, naturally sweet and filling.

Prep 3 minTotal 6 minMakes 1 mug

Ingredients

  • 1 cup oat milk
  • 1/2 small ripe banana
  • Pinch of ground cinnamon

Steps

  1. Blend the oat milk and banana until smooth.
  2. Warm in a small pan over low heat for 2 to 3 minutes.
  3. Pour into a mug and dust with cinnamon.
Vanilla Maple Steamer illustration

Vanilla Maple Steamer

Café-style comfort with no coffee.

Prep 1 minTotal 5 minMakes 1 mug

Ingredients

  • 1 cup milk (dairy or plant)
  • 1/2 tsp vanilla extract
  • 1 tsp maple syrup

Steps

  1. Warm the milk over low heat until steaming.
  2. Stir in the vanilla and maple syrup.
  3. Froth with a whisk or frother, then pour into a mug.

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Questions

What is a good caffeine-free drink before bed?

Warm milk, chamomile tea, golden milk and steamers are all caffeine-free. Avoid regular tea, coffee, cola and hot chocolate late in the day, as they contain caffeine.

How long before bed should I have it?

About 30 to 60 minutes before bed works well for most people, so you're not up in the night for the bathroom.

Is this medical advice?

No. These are cozy drinks, not treatments. If sleep problems last for weeks, talk to a doctor.