Nothing throws you off your game more than lack of sleep. Getting to bed before midnight is hard when your brain is still buzzing. On nights when you can’t wind down, your first instinct might be to reach for a glass of wine and step into a hot shower.

While a glass of wine may momentarily bring you relaxation, wine actually disrupts your circadian rhythms and leaves you less efficient the next day, a recent study found. You need an option that is truly calming. You need a better beverage to help you fall asleep, stay asleep and let you awake refreshed and clear headed. Keep the warm shower and takes a sip from one of these natural sleep beverages that’ll help you rest easy.

Magnesium: The Missing Mineral

Magnesium is a mineral with many important functions in the body, including cell signaling. That means it supports and nourishes the nervous system and can help ease anxiety. However, a recent dietary study shows that many Americans don’t get enough of this critical mineral in their diet. Therefore, a magnesium supplement is a great addition for overall health and a good night’s sleep. Magnesium in powdered form is easy to take at night by adding it to juice, tea or plain water.

Your New Sleepy Tea

Chamomile tea has long been the preferred option for sleepless nights, but you’re going to get a much better result with two other teas: Valerian and toasted barley. Valerian root has long been used in traditional medicine to ease insomnia and anxiety. Roasted barley, a less common but highly effective tea for sleep, is favored by the Japanese. Called Mugicha , this tea contains the amino acid tryptophan. The body needs tryptophan to produce the valuable sleep hormone melatonin. Enjoy it cold after an evening workout, another tool to help you de-stress and sleep better.

A Different Kind Of Shot

Another way to boost melatonin naturally is by drinking tart cherry juice. A European Journal of Nutrition study found a significant increase in melatonin production in subjects who drank tart cherry juice for 7 days. Drinking a two ounce “shot” of cherry juice before bed not only increases duration of sleep, it may also help with disturbed sleep. Fewer disruptions means your brain and body can repair and you can enjoy better dreams.