Colin Snow
Drinking certain beverages can help promote better sleep by calming the mind and body. For instance, herbal teas like chamomile, which contains an antioxidant that attaches to receptors in the brain to reduce anxiety and promote sleepiness, and valerian root, as well as warm milk, are popular choices known for their relaxing properties. Other drinks that can help promote sleep include golden milk, a blend of milk, turmeric, and cinnamon, and smoothies made with bananas and almond milk. Additionally, staying hydrated is important for a good night's sleep, so drinking water throughout the day and coconut water before bed can also help.
| Characteristics | Values |
|---|---|
| Drinks with medicinal plants | Chamomile, Ashwagandha, Valerian root, Passionflower |
| Drinks with tryptophan | Milk, Almond milk, Banana smoothie, Brown bread turkey sandwich |
| Drinks with melatonin | Almond milk, Banana smoothie, Brown bread turkey sandwich |
| Other drinks | Warm milk, Turmeric latte, Tart cherry juice, Coconut water, Water |
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What You'll Learn
Warm milk
Research shows that drinking milk before bed may promote relaxation and better sleep. A study of people over the age of 60 found that drinking fermented milk over three weeks reduced nighttime wakings. Another study of people over 65 found that those who drank more milk and exercised reported falling asleep more easily.
While warm milk may improve sleep quality, it is important to note that there is insufficient evidence to state that it is better than cold milk at bedtime. More research is needed to understand how milk affects individual sleep cycles. Additionally, the psychological effect of having a calming bedtime ritual, such as drinking warm milk, may play a more significant role in promoting sleep than the nutritional profile of milk itself.
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Herbal teas
Drinking herbal teas is a great way to improve your sleep quality. Firstly, herbal teas are known to have calming effects on the mind and body, helping you relax before bed. They also have health benefits, such as relieving cold symptoms, reducing inflammation, and improving skin health.
Some popular herbal teas for better sleep include chamomile, which is a daisy-like flower that has been consumed for ages. It has mild sedative effects that reduce anxiety and increase drowsiness. Another popular herbal tea is valerian root tea, which is made from the root of the valerian plant, a perennial plant native to Europe and Asia. Valerian root tea has been shown to improve sleep quality and reduce anxiety, and it also has additional side effects such as vivid dreams and headaches. To make valerian root tea, steep 2-3 grams of dried valerian root in a cup of hot water for 10-15 minutes before straining.
Other herbal teas that can help with sleep include passionflower, lemon balm, and green tea. Green tea, in particular, contains an amino acid called L-theanine, which prolongs your ability to sleep and improves sleep quality. If you're new to herbal teas, it's recommended to start with a low-caffeine green tea and then explore other options.
In addition to the above, there are also specially crafted blends of herbal teas available, such as Organic Sleeping TranquiliTea and Organic Relieve Stress Tea, which are designed to promote relaxation and improve sleep. These blends are caffeine-free and can be a great way to wind down before bed.
Drinking herbal teas is a natural way to improve your sleep, and when combined with a healthy bedtime routine and sleep environment, it can be a very effective tool for getting a good night's rest.
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Coconut water
While coconut water is a great option, it is important to note that drinking regular small amounts of water before bed is also beneficial. Staying hydrated is crucial for a good night's rest, but it is recommended to avoid large quantities of liquid close to bedtime.
In addition to coconut water, other drinks such as almond milk, cherry juice, and herbal teas like chamomile or peppermint tea are also known to promote better sleep. These drinks contain compounds like tryptophan, magnesium, and melatonin, which help reduce stress, relax the body, and regulate sleep.
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Cherry juice
Drinking tart cherry juice may help you get a good night's sleep if you have trouble falling or staying asleep. It contains melatonin, a hormone that helps induce sleepiness and prevent insomnia. In a 2009 pilot study, participants who drank about 8 ounces of tart cherry juice twice a day for two weeks reported improved sleep efficiency. Another study found that adults who drank two servings of tart cherry juice per day—one in the morning and another 1-2 hours before bed in the evening—slept longer and woke less throughout the night compared to when they consumed placebos.
Tart cherries, also known as Montmorency or sour cherries, have higher melatonin levels and tryptophan, an amino acid (protein) from which the body synthesizes melatonin. Other anthocyanins like cyanidin-3-sophoroside, cyanidin-3-glucoside, and peonidin-3-glucoside make up less than 10% of the anthocyanin profile. Tart cherries also have high levels of anti-inflammatory substances at a level comparable to some nonsteroidal anti-inflammatory products.
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Smoothies
One simple recipe includes frozen bananas and kiwis, which are rich in melatonin and tryptophan, blended with chilled chamomile tea, flax or chia seeds, and a little honey. Bananas are also a good source of potassium and magnesium, which help calm the nervous system and reduce restlessness.
Another recipe includes uncooked oats, spinach, chamomile tea, cherry juice, bananas, and almond butter. Cherries are a great source of melatonin and can help reduce the effects of insomnia. Almond butter adds healthy fats, and oats are high in fibre and have a low glycaemic index, making them a great option for bedtime.
You can also add kale, yoghurt, and walnuts to your smoothies. Walnuts are packed with omega-3 fatty acids, which aid in melatonin production. Yoghurt is high in tryptophan, and kale is tryptophan-rich, promoting a calmer mind and sound sleep.
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Frequently asked questions
There are many drinks that can help you sleep better. Some of the most popular ones include warm milk, herbal teas like chamomile and valerian root, golden milk, turmeric latte, and tart cherry juice.
Milk contains an amino acid called tryptophan, which helps the body produce melatonin, the hormone that makes us feel sleepy.
Chamomile tea is a popular choice for its soothing effects in promoting better sleep. Valerian root tea is another herbal tea that is known to promote sleep.
Coconut water, almond milk, and smoothies are some other drinks that can help you sleep better. Coconut water is packed with magnesium and potassium, which help relax the body. Almond milk contains tryptophan, melatonin, and magnesium, all linked to better sleep. A smoothie made with bananas and almond milk can help combine tryptophan and melatonin to reduce insomnia symptoms.
You should avoid drinking alcohol, caffeinated drinks, and sugary drinks before going to bed as they can disrupt your sleep.
