Wine has long held a place as the evening drink of choice. It’s familiar and often romanticized as the perfect end to a stressful day. Unfortunately, alcohol is notorious for disrupting sleep, even when consumed in small amounts. It interferes with REM cycles and causes midnight awakenings. Wine can sabotage the very relaxation it’s supposed to deliver.

With sleep health becoming a growing concern, many are exploring soothing alternatives that help them wind down without wrecking their rest. If you’re looking for gentler ways to calm your mind and body at the end of the day, here are five compelling options.

1. Herbal Tea Rituals That Soothe Mind and Body

Herbal teas are a timeless wind-down remedy celebrated for their calming properties and ritualistic appeal. Chamomile remains a fan favorite due to its mild sedative effects and floral flavor. Others swear by lemon balm, passionflower, or valerian root.

Creating a nightly tea ritual adds a psychological cue that it’s time to unwind. The act of steeping, sipping, and slowing down becomes a comforting habit that signals bedtime is near. Choose caffeine-free blends and consider incorporating a beautiful mug or soft lighting to enhance the sensory experience.

2. CBD and THC Edibles: A New Kind of Nightcap

With cannabis becoming increasingly mainstream, more people are exploring microdoses of CBD or low-THC edibles as an alternative to their nightly glass of wine. Edibles like cookies are designed to ease anxiety and promote calm without the grogginess or hangover that alcohol can cause.

Unlike alcohol, which often fragments sleep, some cannabis-infused products are formulated to help users fall asleep and stay asleep. Dosage and strain type matter. Some blends are more energizing, while others offer body relaxation, ideal for bedtime. It’s worth starting small and keeping track of how your body responds.

3. Magnesium: The Mineral Your Sleep Might Be Missing

Often overlooked, magnesium plays a pivotal role in sleep regulation. This essential mineral helps control the body’s stress response and supports the production of melatonin, the hormone responsible for sleep-wake cycles. People who struggle with falling or staying asleep may be unknowingly deficient.

Magnesium supplements, especially in the glycinate or citrate form, are popular for their calming effects. You can also increase your intake through foods like leafy greens, nuts, seeds, and whole grains. Some prefer soaking in a magnesium-rich Epsom salt bath as part of their pre-sleep ritual, which offers the added benefit of muscle relaxation.

4. Non-Alcoholic Nightcaps With a Functional Twist

The non-alcoholic beverage market has undergone a revolution. No longer limited to sparkling water or sugary mocktails, today’s non-alcoholic nightcaps are infused with functional ingredients designed to support mood, focus, and sleep.

Drinks with adaptogens like ashwagandha, reishi, or L-theanine (an amino acid found in tea leaves) offer a calming experience without the buzz. Some brands market their beverages specifically as “relaxation drinks,” offering a sophisticated and adult alternative that scratches the same itch as wine.

Look for labels that disclose ingredients clearly, and consider trying a few different varieties to find what complements your evening routine. These beverages provide a sense of indulgence minus the negative sleep effects.

5. Breathwork and Aromatherapy: Slowing Down

While not a drinkable substitute, breathwork combined with aromatherapy is a deeply effective way to replace wine’s calming influence. Deep, controlled breathing lowers cortisol (the stress hormone), slows the heart rate, and activates the parasympathetic nervous system, our body’s natural rest mode.

Pairing breathwork with calming scents like lavender, sandalwood, or frankincense enhances the effect. You might incorporate essential oils into your environment using a diffuser or apply them topically with a carrier oil.

Just five to ten minutes of mindful breathing while inhaling relaxing aromas can transform your evening. It also encourages long-term resilience to stress, unlike alcohol, which tends to suppress and delay emotional processing.

Night Routine Tips Worth Stealing From Sleep Experts

Sleep specialists agree on one thing: routine matters. Setting a consistent bedtime and wake-up time can help your body regulate its natural clock. There’s more you can borrow from their nighttime playbook:

• Dim the lights an hour before bed to signal your brain it’s time to power down.
• Avoid screens or use blue light blockers to prevent melatonin suppression.
• Journal briefly to dump the day’s stress or prepare for tomorrow.
• Keep your bedroom cool and quiet; sleep thrives in cave-like conditions.

Incorporating even one or two of these tips can greatly improve sleep quality. Consider your evening routine sacred. What you do before bed sets the tone for how you rest and recharge.

Conclusion

As the culture around relaxation evolves, so too do the options we have for unwinding. The nightly glass of wine is no longer the only answer to stress and exhaustion, and for those prioritizing sleep, it may be one to reconsider altogether.

From herbal teas and magnesium to functional beverages, cannabis edibles, and mindful rituals like breathwork, there are many ways to cultivate calm without sacrificing sleep quality. These alternatives offer not just better rest, but also a deeper connection to how we care for ourselves. So the next time you reach for the corkscrew, consider reaching for something else.