There is nothing more frustrating than lying in bed, staring at the ceiling and waiting for morning. As the minutes tick away, lists of could have's, should have's and will do's run through your mind. At this point, anything to induce sleep is welcome!

When it comes to a great night's sleep, what you drink throughout the day and into the evening can impact the quality of your rest. Many recommend alcohol as a sure fire sleeping aid. Unfortunately, while a few drinks before bed can be relaxing, the benefits end there: alcohol is particularly disruptive to sleep. To wake up feeling revitalized, try MiniJumbuk's suggestions for a refreshingly healthy brew instead.

Water - even mild levels of dehydration affect your sleep quality. It is recommended adults consume 2 litres of water each day. Keep it interesting - use fruit, vegie and herb infusions to flavour your water. Pick your favourites from popular choices like citrus, mint, cucumber or strawberry.

Herbal tea - while a 3pm coffee is the perfect pick me up, caffeine later in the day can impact the time it takes you to fall asleep. Herbal or decaffeinated teas, including green, chamomile and valerian calm and soothe, making them ideal for a pre bedtime wind down.

Milk - recommended by mothers for years, a glass of milk to improve your sleep quality is potentially more psychological than scientifically based. Milk is loaded with tryptophan, an amino acid that helps regulate sleep hormones; including a warm milk drink as part of your evening routine will make you feel relaxed and drowsy.

Tart Cherry juice - high in sleep hormone melatonin and antioxidants, tart cherry juice has been found to help reduce the incidence of insomnia. Increasing your antioxidant intake throughout the day can also minimise night time restlessness for deeper, uninterrupted sleep.

Source: intermountainhealthcare.org