Experts weigh in on hot drinks for sleep: Do they really work?

Hot beverages have become a focal point in the wellness community, with drinks like golden milk, moon milk, and matcha gaining popularity on social media for promising calmer nights and immediate relaxation. But do these viral trends truly deliver on their promises?

Experts suggest that certain drinks made with milk, spices, or infusions do contain compounds associated with mental relaxation and improved sleep quality. However, they emphasize that no single formula guarantees sleep. The effects depend on the specific ingredients and a person's general sleep habits. Raquel Pérez de León García, a sports nutritionist, notes that while some ingredients have been studied for their effects on stress, anxiety, and sleep, the scientific evidence varies.

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The curcumina can influence neurotransmitters related to well-being, such as serotonin, in addition to participating in antioxidant mechanisms associated with stress management.

Golden milk, a popular relaxing beverage, is prepared with animal or plant-based milk, turmeric, cinnamon, pepper, and ginger. Its rise in popularity is linked to the wellness trend and Ayurvedic practices. Pérez de León García explains that turmeric contains curcumin, a compound studied for its potential effects on anxiety and stress. Scientific reviews suggest curcumin may influence neurotransmitters related to well-being, such as serotonin, and participate in antioxidant mechanisms that help manage stress. Some studies indicate curcumin can reduce symptoms of anxiety and depression, particularly in chronic stress situations.

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Many of those studies use considerably higher doses than those present in a daily cup of golden milk.

However, Pérez de León García cautions that many studies use much higher doses of curcumin than what is typically found in a cup of golden milk. Therefore, homemade drinks should not be considered medical treatments or immediate solutions for insomnia or anxiety. Despite this, the ritual of preparing and drinking a warm beverage before bed can indirectly aid relaxation. This nightly routine can encourage pauses, reduce mental stimulation, and signal to the brain that it is time to wind down.

Matcha, often associated with energy, has a more complex effect. According to the expert, matcha contains L-theanine, an amino acid largely responsible for its calming effects, offering a different kind of benefit compared to coffee.

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The tea matcha contains L-theanine, an amino acid responsible for a large part of its calming effects.