A warm glass of milk and other drinks that will help you fall asleep

We’ve all been there – the incessant tossing and turning and the endless ticking of the clock as sleep eludes us in the darkest hours of the night. The American Academy of Sleep Medicine recommends 7 or more hours of sleep per night, but getting rest isn’t always that easy.

But all hope is not lost because the solution could lie in your own kitchen. In addition to popular bedtime snacksThere are some drinks that can help you sleep and maintain a better sleep schedule. These drinks serve as natural sleep aids and are full of beneficial ingredients for your health and sleep. By instilling these better sleeping habitsyou can Improve your sleep qualityall with a simple trip to the store or your pantry.

What shouldn’t you drink before bed?

There are some drinks you should drink avoid before bedtime because they can negatively affect your sleep. Alcohol is one such example as it can lead to this fragmented sleepdecreased rapid eye movement sleep and even insomnia. Breathing problems can get worse and Sleep apnea can rear its ugly head. One study showed that overall sleep was sufficient reduced by 1 hour after consuming caffeine 6 hours before bedtime. Alcohol also causes frequent urination, which causes you to stay up throughout the night.

Caffeine is another example of a drink that should be avoided before bed. Coffee, lemonade and even chocolate Have enough caffeine on hand can affect your sleep, and the added sugar not only keeps you awake at night, but also puts you at risk for a variety of other health problems such as diabetes and heart disease. WebMD recommends avoiding caffeine completely for two weeks. After that, you can try slowly reintroducing caffeine into your diet. However, you should stop immediately if you have trouble sleeping again.

The 10 best drinks for sleeping

While some drinks keep you awake, there are sleepy drinks that will help you fall asleep – and stay asleep – with ease. Before bed, try a cup of one of these drinks that contain natural ingredients that promote sleep.

Chamomile tea

Chamomile is one of them best herbal teas This has proven to help you fall asleep quickly. It does not contain caffeine to keep you awake, but consists of a natural sedative called apigenin. Chamomile has proven itself Improving sleep qualitythereby reducing the number of wake-ups and ensuring uninterrupted sleep. In addition to its sleep benefits, chamomile can Reduce inflammation, Improving skin health And Help diabetics.

Warm milk

Before bed, a warm glass of milk might be just the thing you need to help you sleep better. It contains tryptophan increases your Melatonin and helps to overcome sleep disorders such as: insomnia. Studies show in particular that warm milk can promote sleep in people over 65 years old. Milk is also one of the most nutrient-dense sleep drinks Calcium, potassium and vitamin D.

Banana smoothie

Like milk, bananas also contain tryptophan can help you sleep betterThat’s why making a banana smoothie is one of the best sleep drinks you can enjoy. They are also a rich source of magnesium, among other things add to crucial for Melatonin production and maintaining your normal state circadian sleep cycle. The Carbohydrates Bananas have been proven to help you fall asleep faster potassium Helps reduce muscle spasms, making sleep less interrupted. Just make sure you don’t Add sugar with your smoothie so that you don’t counteract the positive effects of the banana.

Water

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

Valerian root tea

Valerian comes from the honeysuckle family and its roots are well known Combat insomnia and have been promoting better sleep ever since second century AD It is a gentle and natural sleep aid Used in place of prescription medications to treat a variety of medical conditions sleep-related disordersand fear and anxiety. A cup of valerian root tea has also been proven to help you fall asleep faster, making it one of the best sleep drinks on our list.

Magnesium drink mix

If you want to skip the banana smoothie, you can still get it magnesium Take with a simple drink mix. It can improve yours Sleep schedule This helps you sleep longer and increases the production of melatonin so you can sleep better. In addition to better sleep, magnesium supports the nervous system, strengthens bones and improves muscle function, heart rhythm and blood sugar levels. Try it Sleepy Girl Mocktail with sour cherry juice, mineral water or lemonade and magnesium powder.

Lemon balm tea

Lemon balm belongs to the mint family and is often referred to as bee balm. Like valerian, you can drink this herb in a warm cup of tea before bed. It is a calming herb Works with other herbs like valerian to improve your sleep and combat insomnia. It can also help with anxiety a study even showed a reduction in teeth grinding in children while sleeping.

Sour cherry juice

Montmorency cherriesTart cherries or tart cherries are used to make tart cherry juice, another fantastic bedtime drink. There are a whole range of nutrients including magnesium, potassium, calcium, iron and zinc. These have been proven to help you sleep longer and better, especially for people with insomnia. Packed with antioxidants, it also reduces inflammation and boosts your immune system.

Almond milk

Almond milk is a good option for those who are lactose intolerant or simply prefer some flavor in their milk. A glass of it before bed ensures a triple effect made from tryptophan, melatonin and magnesium – all ingredients that have been proven to promote better sleep. Almond milk helps fight insomnia, boosts the immune system, strengthens bones and protects the heart.

Peppermint tea

Peppermint is popular for its cool, minty flavor, and a cup of peppermint tea before bed can help you wind down better. It is caffeine free and serves as natural muscle relaxant so your body can relax while you sleep. There are a variety of medical benefits: It relieves tension headaches and migraines, helps build up better immunity and can Improve energy. It has that too been shown to help with gastrointestinal problems.

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