Two sneaky body changes happen as we cross 60:
- Kidneys don’t concentrate urine as well, so even 8 oz of liquid sends you sprinting to the bathroom at 2–3 a.m.
- Natural melatonin and human growth hormone drop, turning every tiny signal (full bladder, racing thought, creaky joint) into a five-alarm wake-up call.
The result? Broken, shallow sleep when your body needs deep repair the most.
But here’s the good news — you don’t have to be thirsty. You just have to drink smarter.
5 Science-Backed Bedtime Drinks That Actually Help You Stay Asleep
Researchers have tested dozens of evening beverages on adults over 60. These five consistently win for faster sleep onset, fewer awakenings, and waking up actually refreshed.
5. Warm Unsweetened Almond Milk – Your Nervous System’s Cozy Blanket
A small warm cup delivers the perfect combo of magnesium and tryptophan — two compounds that calm overactive nerves and nudge your brain toward natural melatonin production.
A 2014 study found adults who sipped 5–6 oz nightly gained an extra 22 minutes of deep sleep and reported sharper thinking the next day.
Warm it gently, add a dash of cinnamon if you like. Zero sugar, zero crash.
