A glass of hot milk and other drinks that help you sleep

We’ve all been there: the incessant tossing and turning and the endless ticking of the clock as sleep escapes us in the darkest hours of the night. He American Academy of Sleep Medicine recommends sleeping 7 or more hours each night, but it’s not always that easy to find rest.

But all hope is not lost, as the solution could be in your own kitchen. In addition to the popular bedtime snacks, there are some drinks that can help you fall asleep and maintain a better sleep schedule. These drinks serve as natural sleep aids and are packed with ingredients beneficial for both health and sleep. By instilling these better sleep habits, you can improve the quality of your sleep, all with a simple trip to the store or pantry.

What should you not drink before bed?

There are some drinks you should avoid before bed because they can negatively affect your sleep. Alcohol is an example of this, since it can cause fragmented dreamreduced rapid eye movement sleep and even insomnia. Respiratory problems It can get worse and sleep apnea can rear its ugly head. One study showed that total sleep was decreased in 1 hour after caffeine consumption 6 hours before bedtime. Alcohol also causes frequent urination, which makes you stay up throughout the night.

Caffeine is another example of a drink to avoid before bed. Coffee, soft drinks and even chocolate. retain enough caffeine affect your sleep, and added sugar not only keeps you awake at night, but also puts you at risk for a host of other health problems like diabetes and heart disease. WebMD suggests completely eliminating all caffeine for two weeks. After that, you can try slowly reintroducing caffeine back into your diet, but you should stop immediately if you start having trouble sleeping again.

10 best drinks to sleep

While some drinks will keep you awake, there are sleep drinks that will help you fall asleep (and stay asleep) without problems. Before bed, try a cup of one of these drinks that contain natural ingredients to help induce sleep.

chamomile tea

Chamomile is one of the best herbal teas that has been shown to help you fall asleep quickly. It does not contain caffeine to keep you awake and is instead composed of a natural sedative called apigenin. It has been shown that chamomile improve sleep qualityreducing the number of awakenings for uninterrupted sleep. In addition to its sleep benefits, chamomile can reduce inflammation, improve skin health and help people with diabetes.

warm milk

Before going to bed, a glass of warm milk could be the solution to help you sleep better. Contains tryptophan, which increases your melatonin and helps prevent sleep disorders such as insomnia. Studies They especially show that warm milk can help sleep in people aged 65 and older. Milk is also one of the most nutritious drinks for sleep, as it provides you calcium, potassium and vitamin D.

banana smoothie

Like milk, bananas also contain tryptophan, which can help you sleep betterso making a banana smoothie is one of the best sleep drinks you can enjoy. They are also a rich source of magnesium, a crucial supplement for the production of melatonin and maintaining a normal level. circadian sleep cycle. He carbohydrates Bananas have been shown to help you fall asleep faster, and the potassium Helps reduce muscle cramps for less interrupted sleep. Just be careful not to add sugar to your smoothie so as not to counteract the positive effects of the banana.

Water

A small amount of water can do wonders for your sleep. It keeps your body hydrated, regulates your temperature, and helps break down waste so you can release toxins through sweat. Can avoid dehydrationconstipation and even kidney stones. However, be careful not to drink too much water so that you don’t have to get up to go to the bathroom. Ice cubes might be a better alternative if you’re worried that a glass of water is too much before bed.

Valerian root tea

Valerian comes from the honeysuckle family and its roots are known to combat insomnia and promote better sleep from the 2nd century AD It is a gentle, natural sleep aid that is used in place of prescription medications to treat a number of sleep related disordersas well as anxiety and restlessness. A cup of valerian root tea has also been shown to help you fall asleep faster, making it one of the best drinks to help you sleep on our list.

Magnesium drink mix

If you want to skip the banana smoothie, you can still get your magnesium intake through a simple drink mix. It can improve your sleep schedule so you sleep longer and increases melatonin production to help you sleep more soundly. In addition to better sleep, magnesium helps support the nervous system while strengthening bones and improving muscle function, heart rate, and blood sugar. Try the Sleepy Girl Mocktail with tart cherry juice, sparkling water or soda, and magnesium powder.

lemon balm tea

Lemon balm is a member of the mint family and is often known as bee balm. Like valerian, you can drink this herb in a cup of hot tea before bed. A calming herb, works with other herbs such as valerian to improve sleep and combat insomnia. It can also help with anxiety and a study It even showed a reduction in teeth grinding in children during sleep.

sour cherry juice

montmorency cherriesor sour cherries, are used to create tart cherry juice, another fantastic bedtime drink. There are a lot of nutrients, including magnesium, potassium, calcium, iron and zinc. These have been shown to help people sleep more and better, especially for people with insomnia. Full of antioxidants, it also reduces inflammation and improves your immune system.

almond milk

Almond milk is a good option for those who are lactose intolerant or just prefer some flavor in their milk. A glass before bed provides a triple effect of tryptophan, melatonin and magnesium, all ingredients that have been shown to promote better sleep. Almond milk helps fight insomnia while building immunity, strengthening bones, and protecting the heart.

mint tea

Peppermint is loved for its fresh, minty flavor, and a cup of mint tea before bed can help you rest better. It does not contain caffeine and serves as natural muscle relaxant so your body can relax while sleeping. There are a number of medical benefits: relieves tension headaches and migraines, helps develop better immunity and can improve energy. also has has been shown to help with gastrointestinal problems.

There are many sleep drinks that you can enjoy before bed that will help you sleep longer and deeper. With so many additional health benefits, you can improve your sleep and overall health with just one glass. No matter which one you choose, your body will surely thank you.