Two warm, caffeine-free drinks for winding down

December evenings tend to run on cocoa, mulled wine and one more coffee to push through the holiday to-do list. If you'd like something warm in your hands after dinner that won't keep you up, these two drinks are simple, inexpensive and caffeine-free.

Neither one is a remedy. Think of them as a comforting evening ritual, with a little research behind the main ingredients.

Drink 1: Fresh ginger and lemon tea

Makes 1 large mug. Time: about 15 minutes.

Ingredients

• 1-inch piece of fresh ginger, thinly sliced (no need to peel)
• 1 1/2 cups water
• 1 to 2 teaspoons fresh lemon juice
• Optional: 1 teaspoon maple syrup

Steps

1. Put the water and sliced ginger in a small saucepan and bring to a boil.
2. Lower the heat and simmer, partly covered, for 10 minutes. Simmer a few minutes longer if you like it spicier.
3. Strain into a mug.
4. Stir in the lemon juice and maple syrup, if using. Let it cool to a comfortable sipping temperature.

Why ginger? In a randomized, double-blind study of 24 healthy volunteers, 1,200 mg of ginger in capsules helped the stomach empty faster after a light soup meal. The stomach's half-emptying time was about 13 minutes with ginger compared with about 27 minutes with placebo, though there was no difference in digestive symptoms (Wu et al., 2008).

A similar study in 11 people with functional dyspepsia, a condition that causes ongoing upper stomach discomfort, also found faster emptying with ginger, but again symptoms didn't change (Hu et al., 2011). A home-brewed tea isn't a measured dose like those capsules, so enjoy this as a warming option rather than a proven fix.

Drink 2: Chamomile vanilla steamer

Makes 1 mug. Time: about 10 minutes.

Ingredients

• 1 chamomile tea bag, or 1 tablespoon dried chamomile flowers
• 1/2 cup just-boiled water
• 1/2 cup lactose-free milk or unsweetened almond milk
• 1/4 teaspoon vanilla extract
• A pinch of ground cinnamon
• Optional: 1 teaspoon maple syrup

Steps

1. Steep the chamomile in the hot water, covered, for 5 minutes. Remove the tea bag or strain out the flowers.
2. While it steeps, warm the milk in a small saucepan over low heat until it steams. Don't let it boil.
3. Whisk the milk briskly for about 20 seconds until slightly foamy, or use a handheld frother.
4. Pour the tea into a mug, stir in the vanilla and maple syrup, top with the warm milk and finish with a pinch of cinnamon.

Why chamomile? A 2019 meta-analysis of randomized trials found that chamomile improved sleep quality. The same review found little evidence for an effect on insomnia itself, since only one trial had measured insomnia severity and it found no significant change (Hieu et al., 2019).

In a trial of 80 postpartum women with poor sleep, drinking chamomile tea for 2 weeks improved some sleep-related symptoms compared with usual care. By the 4-week follow-up, though, the two groups looked similar again (Chang and Chen, 2016). The benefit, in other words, seemed to be short-lived.

Chamomile belongs to the daisy family. If you're allergic to ragweed, daisies or related plants, it may be best to skip this one.

Easy variations

• Warmer spice: simmer a cinnamon stick with the ginger.
• Citrus twist: add a strip of orange peel to the pan and remove it before serving.
• Milder ginger: use half the ginger and simmer for just 5 minutes.
• No milk: make the chamomile steamer with all water and a little extra vanilla for a lighter version.
• Batch chamomile: steep two bags in a larger pot and keep the second mug's worth in the fridge to warm the next evening.

Why not just switch to decaf?

Decaf is a fine choice for many people, but it isn't completely neutral for the gut. In a small study of 12 healthy adults, decaf coffee still increased some measures of colon activity compared with water, though less than regular coffee did (Rao et al., 1998). If an evening cup of decaf sends you to the bathroom, an herbal drink may sit better.

Make it a wind-down ritual

• Time it right. Have your drink about an hour before bed so a full bladder doesn't wake you.
• Keep the mug modest if nighttime bathroom trips are already an issue.
• Pair it with something screen-free, like a book, a few gentle stretches or some slow breaths.
• Sit upright while you sip if reflux tends to bother you in the evening, and don't lie down right away.
• Make a double batch of the ginger base. Store it covered in the fridge for up to 2 days and reheat gently.

When to see a doctor

A warm drink won't fix persistent sleep problems or ongoing digestive symptoms. See your doctor if insomnia lasts for months, if symptoms wake you at night, or if you notice blood in your stool, unexplained weight loss, trouble swallowing or persistent vomiting.

Sources

1. Wu KL, Rayner CK, Chuah SK, et al. Effects of ginger on gastric emptying and motility in healthy humans. Eur J Gastroenterol Hepatol. 2008;20(5):436-40. PMID 18403946
2. Hu ML, Rayner CK, Wu KL, et al. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol. 2011;17(1):105-10. PMID 21218090
3. Hieu TH, Dibas M, Surya Dila KA, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytother Res. 2019;33(6):1604-1615. PMID 31006899
4. Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. J Adv Nurs. 2016;72(2):306-15. PMID 26483209
5. Rao SS, Welcher K, Zimmerman B, Stumbo P. Is coffee a colonic stimulant? Eur J Gastroenterol Hepatol. 1998;10(2):113-8. PMID 9581985

This article is for general information and isn't medical advice. Check with your healthcare provider or pharmacist before using herbal teas regularly if you're pregnant, nursing or take prescription medication.