Adults need 7 or more hours of sleep a night, according to the Mayo Clinic. Getting less than seven hours of sleep a night regularly has been linked to problems such as being overweight, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, depression, and other ailments. Therefore, focusing on the right choice of drinks before bed is one of the main factors that can give a better night’s sleep.
A report published by Eat This Not That included information collected from some nutritionists:
1. Milk
Drinking milk at night can help you relax before bed. It can be drunk in several ways, including in the form of warm milk, cocoa with hot or warm milk, or even turmeric milk.
A glass of milk before bed is very beneficial
“Milk helps to relax and relieve stress,” says dietitian Toby Amidor. Although “there is no scientific evidence, it suffices that at the end of the day it is a nutrient-packed bedtime drink that can help some people sleep better.”
“Milk is a high-quality protein, which means it is an excellent source of essential amino acids,” says nutritionist Amy Goodson. “Moreover, casein, the primary component of the protein found in milk (regarding 80% of milk protein), is a slow-digesting and proven protein. It promotes satiety, which reduces the causes of insomnia.
Chamomile tea (Shutterstock)
Drinking milk also helps relieve sleep disturbances, as it contains tryptophan, which is a precursor to the sleep-regulating hormone melatonin.
2. Chamomile tea
Chamomile is an herb that comes from the daisy-like flowers of the Asteraceae plant family and has been consumed for centuries as a natural remedy for many conditions such as lowering blood sugar, reducing inflammation, treating cold symptoms, and helping treat insomnia.
“Chamomile extract has been promoted for its sedative effects for ages,” says Goodson. “There is also some research that suggests chamomile tea may be helpful in improving sleep quality and reducing the physical symptoms of insomnia. There is also some hope that chamomile extract might help improve sleep quality and reduce the physical symptoms of insomnia. It has anti-insomnia effects.
cherry juice
3. Cherry juice
Cherry juice has many health benefits, such as boosting immunity, reducing inflammation and improving athletic performance. Cherry juice is similar to milk in that it contains high amounts of melatonin called the precursor tryptophan, which helps you sleep better.
“Studies have shown that consuming cherry juice, especially from tart cherries, can increase the body’s natural production of melatonin,” Goodson says. “Research on cherry juice and sleep has shown improved sleep quality, decreased number of nighttime awakenings, and an increase in total sleep time,” she adds.
4. Lavender tea
Used as a form of aromatherapy, lavender is widely believed to have hypnotic effects, act as a mood stabilizer and enhance mothers’ positive feelings regarding their babies. Lavender tea can also calm the drinker and is made by brewing the purple buds of Lavandula angustifolia with hot water.
