There’s no doubt that a good night’s sleep is crucial to our overall health and well-being, yet sometimes it can be challenging to get the recommended 7-8 hours. If you don't sleep enough, it adversely affects your health and workplace performance.
Some drinks should be on your list if you're looking for an alcohol-free way to help you get a good night's sleep.
1. Warm milk
A simple trick for falling asleep is to drink warm milk. Many people believe that the warmth of the milk relaxes the body and mind, helping you drift off to dreamland. The amino acid tryptophan in milk promotes sleepiness and relaxation, according to recent studies.
Another benefit of warm milk before bed is that it can help regulate your body temperature. When you drink something hot before bed, your internal body temperature increases slightly, so it is easier for you to fall asleep sooner and stay asleep longer.
2. Chamomile Tea
It is no secret that Chamomile Tea has been used for centuries for its medicinal purposes. Tea made from Chamomile flowers is a natural relaxant. A study published found that Chamomile Tea significantly increased sleep quality in people with chronic insomnia. The researchers believe that the active ingredient in Chamomile Tea, apigenin, binds to benzodiazepine receptors in the brain, which helps to promote relaxation and improve sleep quality. Chamomile Tea can be enjoyed before bedtime or anytime during the day when you need a stress-free break.
3. Peppermint tea
The healing properties of tea have been known for centuries. Peppermint tea is no exception and helps improve sleep quality. A study showed that those who drank peppermint tea before bed had improved sleep quality and reduced daytime fatigue. The key active ingredient in peppermint tea, menthol, is thought to calm the nervous system and promote relaxation. Additionally, the aroma of peppermint is said to be soothing and helps to encourage a good night's sleep.
Additionally, the warm liquid can help soothe the stomach and promote digestion, leading to an overall feeling of relaxation and calmness.
Peppermint tea may help you sleep better if you want to improve your sleep quality naturally.
4. Lavender tea
Lavender tea may be your best option if you try to get a good night's sleep. Known for its calming properties, lavender is a popular ingredient in tea that can help prepare you for sleep. In fact, research has shown that lavender tea can be as effective as prescription sleep medications in improving sleep quality.
Making lavender tea is simple. Just steep 1-2 teaspoons of dried lavender flowers in hot water for 5-10 minutes. You can drink it plain or sweeten it with honey if desired. For best results, drink a cup of lavender tea 30-60 minutes before bedtime.
5. Valerian Tea
It has been proven that Valerian tea can be used as a sleep aid and has proven to be extremely effective. The usefulness of valerian tea in enhancing sleep quality was comparable to that of prescription sleep medications. Participants who drank valerian tea before bed reported an improvement in sleep quality, including a decrease in the time it took to fall asleep and an increase in the number of hours slept. Additionally, Valerian tea reduces the number of nighttime awakenings and improves mood.
Valerian extract seems to work better than tea, and it's unclear if the fresh root or dry powder is more effective. Some people report feeling drowsy after taking valerian, so it's best not to drive or operate heavy machinery after drinking it.
6. Almond Milk
Almond milk has many health benefits, including helping you sleep. It is an excellent source of magnesium, which is known to help with relaxation and sleep. In addition to regulating blood sugar levels, magnesium can also prevent nighttime awakenings.
Almond milk is also a good source of tryptophan (just like milk), an amino acid that is converted into serotonin in the body. Serotonin is a hormone that promotes sleepiness and relaxation. Serotonin is also associated with a decreased risk of depression and anxiety.
7. Malted Milk
Its delicious flavor and potential health benefits have made malted milk a favorite drink among many. A study has found that malted milk may help people to sleep better. The study looked at the effects of malted milk on sleep quality and found that those who drank malted milk before bed slept more soundly and woke up less often during the night than those who did not drink malted milk. The researchers believe that the milk's malt helps promote relaxation and sleepiness.
8. Cherry juice
Research shows that cherry juice helps people fall asleep quickly and have a more restful sleep. The antioxidants in cherry juice help relax the body and mind and improve restful sleep quality. Cherry juice also contains melatonin, which is a hormone that helps regulate the body’s natural sleep cycle.
People who drink cherry juice before bed often report feeling more rested and refreshed in the morning. Cherry juice is a healthy way to improve sleep quality without medication or supplements.
To sum up
Sleep deprivation is a common problem in the modern world. People are chronically sleep-deprived because of work, technology, and stress. In addition to health problems and impaired productivity, lack of sleep can lead to car accidents.
To conclude, there are a variety of drinks that help you sleep. Chamomile tea is a good choice, as are warm milk and honey. If you want something a little bit more flavorful, try incorporating lavender into your drink. Whatever you choose, make sure to avoid caffeine and alcohol before bedtime.