Sip Your Way to Better Sleep This Fall with Seasonal Drinks

There’s nothing better on a crisp autumn day than sipping a seasonal beverage. The day that seasonal drinks are officially released at coffee shops is even something many people look forward to each year. They’re often seen as guilty pleasures, a special treat or a morning pick-me-up. But what if some of those seasonal drinks could help you sleep better, too? We’ll explore how some fall drinks can help you relax, unwind and get a great night’s sleep all season long. 

Winding down with a fall drink can do more than provide comfort – it can actually help with sleep. The warmth itself signals your muscles to relax and prepare for rest. Plus, many seasonal ingredients contain natural sleep aids. For example, magnesium is found in spices like cinnamon and supports muscle relaxation, and drinks with milk or tart cherry juice offer tryptophan and melatonin, both of which help your body ease into sleep.

Now that we know it’s possible for a fall drink to help you unwind, let’s explore a few favorites. These comforting, organic beverages aren’t just tasty – each one has natural ingredients known to support sleep.

Organic apple cider is like fall in a cup, capturing the crisp, refreshing taste of apples with a hint of seasonal spice. You might be surprised to find out that it’s more than just a tasty fall treat – apple cider can deliver some sleep-supportive benefits, too! 

Packed with vitamin C and potassium, apple cider may help with muscle relaxation and reduce nighttime cramps. Potassium especially is known for maintaining electrolyte balance and calming the nervous system. Vitamin C has also been shown to increase sleep duration and reduce sleep disturbances. Together they can help you sleep through the night for better rest overall. 

Unlike other highly processed drinks and juices, fresh organic apple cider retains more polyphenols. These are natural antioxidants that combat stress and inflammation – factors linked to improved sleep quality. Look for fresh-pressed, organic and unfiltered apple cider to get the most out of your new relaxing autumn evening ritual. 

Warmed milk with a bit of organic, local honey is like counting sheep in a cup. You might remember sipping on a glass as a child when you couldn’t sleep, and its ability to help you fall asleep is not just because it reminds you of your childhood. 

One study found evidence that people who drank milk and engaged in a leisure activity reported falling asleep more easily. And another study with coronary patients showed that a mixture of milk and honey improved their sleep quality. 

But how can it turn a sleepless night into a restful one? Milk contains the amino acid tryptophan, which is an essential element to produce both serotonin and melatonin – both of which help trigger your body to initiate sleep. And since honey has antioxidant and anti-inflammatory properties, the two together can create quite the beneficial bedtime drink. Plus, when the temperatures drop in the fall, a cup of warmed milk and honey can be enjoyed for more than its sleep benefits.

Mixing organic milk and honey isn’t the only way to enjoy milk for a tasty – and surprisingly beneficial – treat before bed. Combine it with organic turmeric for a soothing cup of Golden Milk, as a comforting way to wind down on fall nights.

Turmeric’s active compound, curcumin, has antioxidant properties and may reduce stress to help ease you into a more restful sleep. Plus, the warm organic milk provides tryptophan, an amino acid that promotes both serotonin and melatonin – key players in getting a good night’s rest. 

Try a mug of Golden Milk to help your body unwind and prepare for sleep. Making it a ritual can be a mindful way to close out your day and enjoy the full benefits of seasonal, organic ingredients that nourish your body and promote better sleep. Don’t forget to opt for organic to get the most benefits.

More than just a soothing ritual, there’s real evidence that organic chamomile tea can provide tangible benefits – especially for sleep. Whether you’re feeling stressed or having trouble sleeping, organic chamomile tea can offer relief. 

Chamomile is especially known for how it can promote relaxation and reduce stress because it contains apigenin. This is a flavone with anti-inflammatory and antioxidant properties that can help improve sleep quality.

If chamomile isn’t your cup of tea, try another variety of organic herbal tea, like peppermint, lemon balm or lavender. Organic herbal teas in general are a great drink to enjoy before bed because they are caffeine-free. Or if morning tea is your thing, add a teaspoon of maca root powder to help you sleep better at night!

No matter the time of year, a cup of organic chamomile tea can do the trick to provide real relief. 

It’s trendy and you’ve definitely seen it on social media at least once already, but the tart cherry mocktail is more than a viral moment.  The main ingredient has a history of proving it can help with sleep.

In a study of people with insomnia, drinking two one-cup servings of organic tart cherry juice each day resulted in more sleep and more efficient sleep. Tart cherries have a high content of melatonin, which is a hormone that helps with healthy sleep patterns. Its benefits could also be from having an antioxidant effect, but either way, this is a trend with purpose. 

Keep some organic tart cherry juice, sparkling water and organic limes on hand for the next time you’re having trouble falling asleep and see for yourself. 

To get the most out of your fall drink ritual, try enjoying your beverage of choice about 30 minutes to an hour before bed. This timing allows your body to relax as you settle into the evening. Pair your cozy drink with calming activities like reading, meditating or listening to soothing music (snuggled in your organic bedding!) to further support relaxation. Making this part of your nightly routine can signal to your body that it’s time to unwind, helping you drift off to sleep more peacefully.

Whether you’re sipping on vitamin-rich organic apple cider or enjoying the sleep-supporting benefits of organic tart cherry juice in a sleepy girl mocktail, these beverages are a delicious way to take care of yourself. So go ahead – enjoy that cup of comfort guilt-free!

Looking for more fall sleep wellness tips? Here's how to cope with the fall time change.