A warm glass and other drinks that help you sleep

We’ve all been there: the relentless tossing and turning and endless ticking of the clock robs us of sleep in the darkest hours of the night. The American Academy of Sleep Medicine recommends getting 7 or more hours of sleep every night, but it’s not always that easy to get enough rest.

But hope is not lost, because the solution could be in your kitchen. In addition popular sleep snacksthere are certain 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. Inserting these better sleeping habitsyou can improve the quality of your sleepall with a simple trip to the store or your pantry.

What should you not drink before bed?

You need some drinks avoid before bed because they can have a negative effect on your sleep. Alcohol is one such example, because it can affect it fragmented sleeprapid eye movement sleep and even insomnia. Breathing problems it can get worse sleep apnea may rear its ugly head. A study proved that it was a complete sleep decrease by 1 hour after consuming caffeine 6 hours before sleep. Alcohol also causes you to urinate more often, keeping you up throughout the night.

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

The 10 best sleep drinks

While some drinks will keep you awake, there are sleeping drinks that will help you fall asleep without any problems. Before bed, try a glass of one of these drinks that contain natural sleep ingredients.

Chamomile tea

It is a chamomile the best herbal teas this has been proven to help you fall asleep quickly. It has no caffeine to keep you awake and instead a natural sedative called apigenin. Chamomile has been proven improve sleep qualityreducing the number of awakenings from uninterrupted sleep. In addition to sleep benefits, chamomile can to reduce inflammation, improve skin health and help those with diabetes.

warm milk

A warm glass of milk before bed can do the trick to help you sleep better. It contains tryptophan, which is increasing your melatonin and helps ward off sleep disorders insomnia. studies in particular, show that warm milk can help the sleep of people over 65 years old. Milk is also one of the most nutritious sleep drinks, packed with it calcium, potassium and vitamin D.

Banana smoothie

Like milk, bananas also contain tryptophan it can help you sleep betterso making a banana smoothie is one of the sleepiest drinks you can enjoy. It is also a rich source of magnesium, a accessory decisive melatonin production and maintaining your normality circadian sleep cycle. The carbohydrates in bananas have proven to help you fall asleep faster, and potassium helps reduce muscle spasms for less sleep disruption. Don’t be careful add sugar to your smoothie to combat the positive effects of the banana.

The water

A small amount of water can do wonders for sleep. It keeps your body hydratedregulating your temperature and helping to break down waste so you can release toxins through sweat. It is possible 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 about a glass of water before bed being too much.

Valerian root tea

Valeriana comes from the honeysupple family, and its roots are well known fight insomnia and promote better sleep since Second century It is soft natural sleep aid It is used instead of prescription drugs to treat a variety of conditions sleep related disordersas well as anxiety and restlessness. Valerian root tea has also been shown to help you fall asleep faster, making it one of the best sleep aid drinks on our list.

Magnesium drink mix

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

Lemon balm tea

Lemon balm is a member of the mint family and is often called bee balm. Like valerian, you can drink this herb in warm tea before bed. Relaxing herb, that works with other herbs like valerian to improve your sleep and fight insomnia. It can also help with anxiety, and an exam although it showed a reduction in teeth grinding in children during sleep.

Tart cherry juice

Montmorency cherriesor sour cherries, are used to create cherry juice, another wonderful bedtime drink. It is rich in nutrients including magnesium, potassium, calcium, iron and zinc. These have been proven to help sleep longer and better, especially for those with insomnia. Packed with antioxidants, it reduces inflammation and boosts your immune system.

Almond milk

Almond milk it’s a good choice for those who are lactose intolerant or simply prefer some milk flavor. A glass before bed gives it triple effect tryptophan, melatonin and magnesium — all ingredients proven to promote better sleep. Almond milk helps fight insomnia while building immunity, strengthening bones and protecting the heart.

Mint tea

Mint is loved for its fresh taste, and a cup of mint before bed can help you find better rest. It is caffeine-free and serves as natural muscle relaxant so your body can relax in sleep. There are many medical benefits: It relieves tension headaches and migraines, it helps build better immunity and can improve energy. also has it has been shown to help with digestive problems.

There are many bedtime drinks that can help you sleep longer and more soundly. With so many additional health benefits, you can improve your sleep and your overall health in just one glass. Whatever you choose, your body will surely thank you.