Try this simple and sweet mocktail recipe made with kiwi, mint, chamomile, and pineapple to help you sleep tight.

Welcome to our Bedtime Mocktail Series. We’ve partnered with mixologist and mocktail recipe creator, Natalie Battaglia, to bring you simple and nourishing non-alcoholic recipes that will help you sleep better. 

You may have tried the viral Sleepy Girl Mocktail made with tart cherry juice by now. Did you know that there are a number of different fruits, edible flowers, and herbs that can help you have a more restful sleep as well? Let’s start with a tasty combination of kiwi, mint, chamomile and pineapple, designed to help you wind down in the evening.

This harmonious blend that we’re calling a sleep tight mocktail, combines the tropical sweetness of pineapple with the vibrant zest of kiwi, all infused with the calming essence of chamomile and the invigorating aroma of fresh mint. 

Chamomile tea has long been widely accepted as one of the best teas to consume in the evening due to its antioxidants. Its soothing and delicate flavor profile pairs perfectly with the refreshing, tangy fruit and mint.

On the other hand, a lesser known study conducted on kiwi fruit also suggests that consuming kiwi fruit before bed might assist in getting a better night’s rest.

Kiwi is believed to aid in better sleep due to its rich content of serotonin, which converts to melatonin, the hormone that regulates sleep-wake cycles. Additionally, kiwi is packed with antioxidants, nutrients, and dietary fiber, all of which support overall health and digestion, potentially promoting relaxation before bedtime. Its low glycemic index also helps regulate blood sugar levels, reducing the likelihood of sleep disturbances caused by spikes and crashes in blood sugar. While individual responses may vary, incorporating kiwi into a balanced diet may contribute to improved sleep quality over time. Cheers to that!

sleep tight mocktail recipe with kiwi mint and chamomile

Photo courtesy of Natalie Battaglia.

Read more: I Tried The Sleepy Girl Mocktail. I’ve Never Slept Better

So swap that glass of wine or nightcap with this sleep-friendly, non-alcoholic drink instead.


  • 1 whole kiwi fruit, chopped
  • 6 mint leaves
  • 1 chamomile teabag
  • 1 teaspoon honey
  • 2 oz (60 ml) pineapple juice
  • Kiwi fruit slice and mint to garnish


  1. Brew the chamomile tea in a mug or small jug according to packet or loose leaf instructions. 
  2. Remove the teabag or strain after the specified time and add the honey while the tea is still warm. Stir until combined and place in the fridge to chill.  *Tip: Do this in the morning to save yourself time in the evening.
  1. Muddle the kiwi fruit in the bottom of a medium sized tumbler
  2. Clap the mint together in your hands a few times. This helps to release the oils, resulting in a strong mint flavor. 
  3. Add the mint to your glass and press down on gently with your muddler a few times.
  4. Fill your glass with ice and add the pineapple juice and chamomile tea. 
  5. Stir gently, then garnish with some extra kiwi fruit and mint.

*Serving suggestion: the kiwi related to sleep quality study above recommends consuming 2 kiwi fruit before bedtime for maximum benefits. Why not enjoy some extra sliced kiwi fruit on the side or as a garnish?

Whether enjoyed alone as a moment of self-care or shared with loved ones as a prelude to a peaceful evening, this mocktail promises to be a delightful addition to your nightly routine.

Read more: How Alcohol Affects Sleep

Have feedback on our story? Email [email protected] to let us know what you think!


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