One of the basic things in life that is fundamental to our overall health and well-being is getting a good night's sleep. One of the important factors is having a Comfortable Mattress, while another is a sleep-conducive environment. However, what you eat, and drink can also make a difference when it comes to sleeping. Some drinks are known to be extremely soothing and sleep-inducing, helping your body relax for deep, undisturbed sleep. In this article, we look at five drinks that promote better sleep based on scientific evidence and traditional wisdom.
1. Warm Milk
Warm milk has long been thought to be a natural sleep promoter, and there is some valid rationale behind this claim. It contains the amino acid tryptophan, which the body utilizes for the production of serotonin. Serotonin is known as the neurotransmitter causing relaxation and sleepiness. Apart from this, milk is a decent source of calcium, which helps the brain make use of tryptophan in order to produce melatonin, the hormone regulating sleep-wake cycles.
How to prepare: Warm a cup of milk, either dairy or plant-based, and add, if desired, a drizzle of honey or a sprinkle of cinnamon for flavor.
2. Chamomile Tea
Chamomile tea is popular for its calming effects which makes it a favorite bedtime beverage. Many drink it before bed, but it also contains a certain antioxidant called apigenin that binds to some receptors in your brain that could help make you sleepy and may reduce insomnia.
How to prepare: Steep a tea bag of chamomile in hot water for 5-10 minutes, then remove the tea bag. A slice of lemon or a teaspoon of honey adds delectable flavour.
3. Tart Cherry Juice
Tart cherries are a natural source of melatonin, the hormone in charge of sleep. Several studies have provided evidence that consumption of tart cherry juice is associated with increases in melatonin levels, which should promote better and longer slumber, particularly in older adults and in those who experience insomnia.
How to prepare: Drink a small glass of tart cherry juice 1-2 hours before sleeping. To gain maximum benefits, ensure it has no added sugars and is totally pure cherry juice.
4. Valerian Root Tea
Valerian root is an ancient herbal medicine used for generations in treating insomnia and anxiety. The constituents present in the herb are said to trigger a rise in the levels of the neurotransmitter gamma-aminobutyric acid, or GABA, in the brain. This would correct the strayed nerve impulses and thereby reduce anxiety.
How to prepare: Make a cup of valerian root tea by steeping one valerian tea bag in hot water for 10-15 minutes. The tea tastes a bit harsh due to its earthy flavour, so you can use a bit of honey or lemon to make it sweeter.
5. Warm Herbal Teas (Lavender, Passionflower)
The herbs, such as lavender and passionflower, have long been used for their calming effect to help a person fall asleep. Generally, these herbal teas reduce anxiety so that your body and mind naturally drift into peaceful slumber.
How to Prepare
Lavender Tea: In hot water, steep dried lavender flowers for 5-10 minutes. Then, strain it and enjoy this aromatic calming beverage. Even the fragrance of lavender alone could be soothing.
Passionflower Tea: This tea is made by steeping the leaves of the passionflower in hot water for 10-15 minutes. The tea has a light flavor, slightly flowery in taste.
How to Further Enhance Your Sleep Hygiene
You will notice these sleep-inducing beverages work much more effectively when taken as part of your nightly routine. Here are some other tips for optimizing your sleep hygiene:
Consistency: Sleeping and waking up at the same time every day, weekends included.
Avoid Too Much Caffeine and Alcohol: Do not drink caffeine in the afternoon and evening since it may interfere with the ability to fall asleep. Alcohol brings on drowsiness but as it is digested and absorbed, it will disrupt sleep in the middle of the night.
Establish a Soothing Pre-Sleep Routine: Wind down before bedtime with activities, including reading a book, taking a warm bath, or doing relaxation exercises like deep breathing.
Having the right drinks at bedtime could do a lot for fantastic nap. Incorporate these natural and soothing beverages into your evening routine to enhance the quality of your sleep. Be it the sedative nature of warm milk and chamomile tea, increasing the melatonin levels with tart cherry juice, or tamping down a case of nerves with valerian root and herbal teas such as lavender and passionflower, each beverage brings on board its own advantages to let your body relax for a good night's rest. Remember to enjoy these drinks with good sleep hygiene in a way that will bring out the best results. Keeping a regular bedtime routine and low consumption of caffeine and alcohol will most likely encourage restorative sleep. Treat your sleep health right with these soothing beverages and enjoy waking up refreshed and energized each morning.