2024-02-11 21:14:55
Drinks that help you sleep well… tart cherry juice, chamomile tea, almond milk, etc.
Entered 2024.02.10 16:05 Entered 2024.02.10 16:05 Modified 2024.02.11 10:13 Views 8,694
What are some drinks that help you sleep? [사진=게티이미지뱅크]One way to help you sleep better is to leverage the power of nutrients. Just as fatty foods, spicy foods, and caffeine can interfere with sleep, there are also many foods that help with a good night’s sleep. Among them, the American health information media ‘Eat this, Not that’ introduced what drinks help you sleep, based on the opinions of nutrition experts.
1. Tart cherry juice
Montmorency tart cherries contain melatonin, which helps regulate natural sleep patterns. A study of adults with insomnia found that those who drank a glass of cherry juice twice a day slept 84 minutes longer. The researchers found that the availability of not only melatonin but also tryptophan, an amino acid that works with melatonin to help sleep, increased.
2. Chamomile tea
Chamomile tea, which does not contain caffeine, relaxes the mind. According to a paper published in Phytotherapy Research in April 2019, chamomile is effective in improving generalized anxiety disorder symptoms and improves sleep quality. It also helps with digestion, so it can help relieve gastrointestinal problems that interfere with sleep, such as gas, bloating, and indigestion.
3. Almond milk
Almond milk is also one of the drinks that induces sleep. This is thanks to the tryptophan contained in almonds. According to clinical dietitian Cheryl Mussato, serotonin levels in the central nervous system are highly dependent on tryptophan. Tryptophan, a precursor to serotonin, is abundant in milk, cheese, walnuts, and almonds. In addition to tryptophan, almonds also contain other nutrients that help with sleep, such as melatonin and magnesium.
4. Milk
The saying to drink a glass of warm milk before bed for a good night’s sleep seems to be true to some extent. “The calcium in milk is good for bone and heart health, but it can also play an important role in producing the sleep-promoting hormone melatonin,” says nutrition expert Karman Maier. Milk also contains magnesium and potassium, which helps relieve muscle spasms, which are a common cause of sleep disorders, especially in the elderly.
5. Decaffeinated green tea
Green tea without caffeine also helps you sleep better. “Green tea is rich in antioxidants that repair and protect cells, and the L-theanine in green tea has also been shown to help reduce stress and anxiety, helping you sleep better,” said nutrition expert Alyssa Simpson. A study published in the nutrition journal Nutrient in October 2019 found that adults who consumed 200 mg of L-theanine daily had reduced sleep latency, sleep disturbances, and use of sleeping pills compared to the placebo group.
6. Kefir
Kefir, a traditional fermented milk commonly consumed in Russia and Eastern European countries, has a variety of sleep-promoting properties, from amino acids including tryptophan to billions of bacteria that support a healthy gut microbiome. According to a study published in the international journal PLoS One in October 2019, a diverse gut microbiome was associated with increased sleep efficiency (the proportion of actual sleep time out of total sleep time) and total sleep time. This appears to be related to the fact that certain gut bacteria produce serotonin, which promotes sleep. “Kefir not only provides tryptophan, a precursor to serotonin and melatonin, but it is also rich in probiotics, which maintain the diversity of beneficial bacteria in the gut,” said registered dietitian Caroline Margolis.
7. Golden milk
Golden milk, made by adding a little turmeric, ginger, and honey to a glass of warm milk, is also good. In addition to the benefits of tryptophan, magnesium, and potassium, you also get the digestive-soothing benefits of curcumin in ginger and turmeric, which fight inflammation. Turmeric has another effect that helps with sleep. An animal study published in Molecular Nutrition and Food Research in July 2021 found that turmeric extract improved NREM sleep time in rats in a similar way to Doxepin, a drug used to treat insomnia. appeared to have increased. However, more research is still needed on its direct effect on human sleep.
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