Warm Evening Beverages as a Non-Pharmacological Strategy to Improve Sleep Quality in Adults Over 60

Sleep disturbances become increasingly common after the age of 60, with frequent nighttime awakenings and early-morning insomnia affecting a large proportion of older adults. Fragmented sleep not only reduces daytime energy and cognitive performance but is also associated with elevated risks of cardiovascular disease, metabolic disorders, and reduced quality of life. While sleep medications are often prescribed, many older individuals seek gentler, non-pharmacological approaches due to concerns about side effects and dependency. Emerging evidence suggests that specific warm beverages consumed in the evening may support sleep continuity by influencing neurological, hormonal, and thermoregulatory pathways.

Age-related changes in sleep physiology provide important context. Older adults experience reduced nocturnal melatonin secretion, diminished growth hormone release, and impaired regulation of core body temperature—all of which are essential for initiating and maintaining deep sleep. In addition, declining kidney function increases nighttime urination, further fragmenting sleep. These interconnected factors highlight the need for interventions that calm the nervous system, stabilize hormones, and support hydration without overloading the bladder.

Several warm drinks have been studied for their sleep-promoting properties. Chamomile tea remains one of the most researched herbal options. Its active flavonoid, apigenin, binds to gamma-aminobutyric acid (GABA) receptors in the brain, producing mild anxiolytic and sedative effects without cognitive impairment. A randomized controlled trial involving older adults demonstrated that daily chamomile consumption significantly reduced nighttime awakenings and improved sleep efficiency (Adib-Hajbaghery & Mousavi, 2017, Journal of Advanced Nursing).

Milk-based beverages also show promise. Almond milk, in particular, provides magnesium and tryptophan—nutrients involved in serotonin and melatonin synthesis. Magnesium deficiency is common in older populations and has been linked to insomnia and restless sleep. Clinical research indicates that magnesium supplementation improves sleep duration and efficiency in elderly individuals (Abbasi et al., 2012, Journal of Research in Medical Sciences). Consuming almond milk warm may further enhance relaxation through thermoregulatory effects.

Among the most compelling findings involve glycine, an amino acid abundant in gelatin and bone broth. Glycine lowers core body temperature and modulates neurotransmission in the central nervous system, promoting faster sleep onset and deeper sleep stages. A well-cited Japanese study found that adults who consumed 3 grams of glycine before bedtime fell asleep more quickly, experienced improved sleep quality, and reported better next-day alertness (Yamadera et al., 2007, Sleep and Biological Rhythms). These effects are particularly relevant for older adults whose natural temperature regulation has weakened.

Golden milk, a warm beverage made with turmeric, offers additional benefits by addressing inflammation and elevated evening cortisol levels. Curcumin, turmeric’s primary bioactive compound, has demonstrated anti-inflammatory and stress-reducing properties, especially when combined with piperine from black pepper to enhance absorption. Chronic low-grade inflammation is increasingly recognized as a contributor to poor sleep in aging populations (Hewlings & Kalman, 2017, Foods).

In conclusion, warm evening beverages represent a low-cost, accessible, and physiologically grounded strategy to improve sleep quality in adults over 60. While they are not substitutes for medical treatment when sleep disorders are severe, these drinks may support deeper, more continuous sleep when integrated into consistent bedtime routines. By targeting multiple mechanisms—neurotransmitter balance, inflammation reduction, thermoregulation, and bladder comfort—such dietary habits offer meaningful support for healthy aging and restorative sleep.

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References (Scientific Sources)

• Adib-Hajbaghery, M., & Mousavi, S. N. (2017). The effects of chamomile on sleep quality in elderly people. Journal of Advanced Nursing.

• Abbasi, B. et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly. Journal of Research in Medical Sciences.

• Yamadera, W. et al. (2007). Glycine ingestion improves subjective sleep quality in human volunteers. Sleep and Biological Rhythms.

• Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods.