There’s no doubt that getting enough sleep is crucial for optimal physical and mental health. While sleep requirements may vary from person to person, according to general recommendations most adults need between 7 and 9 hours of sleep a night to function at their best. Otherwise, i.e. if they don’t get the recommended amount of sleep, the risk of depression, heart disease, diabetes, and other conditions, increases.

But, what to do when you simply cannot fall asleep? The truth is, sleeping well for 7 to 9 hours doesn’t always come easy. Luckily, some sleep-inducing drinks can help you doze off and improve sleep naturally. Such drinks include:

1. Cherry Juice

Apart from offering numerous health benefits, cherries may also help you sleep and improve sleep quality. They are rich in tryptophan, an amino acid that is a precursor to melatonin – the hormone of sleep. Plus, cherries are a great source of melatonin, especially the tart types. One study showed that drinking about 500 ml of cherry juice a day can significantly improve sleep by increasing melatonin levels.

2. Chamomile Tea

You may have already heard about this sleep-inducing drink as it has been consumed for ages. Namely, tea made from this daisy-like flower cannot only relieve cold symptoms and reduce inflammation but also boost sleep quality. All you need to do is mix 4 tablespoons of fresh or 2 tablespoons of dried chamomile flowers with 1 cup of boiling water. Let it sit for 5 minutes, drain, and enjoy.

3. Ashwagandha Tea

Here’s yet another tea you may try to improve sleep, especially if you suffer from insomnia. Thanks to ashwagandha’s reputation for being a medicinal plant, the root, berries, and leaves of the plant have long been used to alleviate stress, anxiety, and arthritis. However, pregnant or breastfeeding women or people suffering from autoimmune disorders, high blood pressure, blood sugar, or thyroid disease should avoid this tea.

4. Valerian Tea

Similar to ashwagandha, the valerian plant is also linked to better sleep quality in those who have insomnia. In addition, it is remarkably helpful among menopausal women. According to research, taking about 1000 mg of valerian for a month can yield many sleep benefits. To make valerian tea, mix 2-3 grams of dried valerian root with 1 cup of boiling water. Let it sit for 5 minutes, strain, and enjoy your sleep-inducing drink.

5. Warm Milk

Here’s one drink you probably enjoyed when you were little. No matter whether it sounds like an old wives’ tale, warm milk can actually help you get a good night’s sleep regardless of your age group. The reason why warm milk is one of the sleep-inducing drinks is mainly the high amount of tryptophan. Hence, make drinking a glass of warm milk a soothing bedtime ritual that helps you unwind and catch some z’s.

6. Banana-Almond Smoothie

Last but not least, by combining almond milk and bananas in a smoothie you can prepare yourself a powerful sleep-inducing drink. Namely, almond milk is packed with tryptophan, melatonin, and magnesium, while bananas are abundant in potassium, magnesium, melatonin, and tryptophan. That said, make a smoothie by blending one banana, 1 cup of almond milk, and preferably 1 tablespoon of almond butter, and get the rest you need.

To conclude, if you are having trouble falling and staying asleep, try a few of the above-listed sleep-promoting beverages and see which one helps you sleep best.