One of the cardinal rules of sleep hygiene is to ‘avoid caffeine, alcohol, large meals, foods that induce heartburn, and drinking a lot of fluid for several hours before bedtime.’ The key to that last bit about fluid intake is the words “a lot”. In fact, having a warm drink before bed can help relax your body and your mind and gently help ease you into a restful slumber.
Here are the top 5 warm drinks that promote sleep and how to make them:
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Chamomile Tea:
Chamomile is a natural herb that has been used for centuries as a remedy for various ailments, including insomnia and anxiety.
How to Make Chamomile Tea:
- Boil 1 cup of water in a pot or kettle.
- Place a chamomile tea bag or 1-2 teaspoons of dried chamomile flowers in a teapot or mug.
- Pour the hot water over the chamomile.
- Steep the tea for 3-5 minutes.
- Remove the tea bag or strain the chamomile flowers from the tea.
- Add honeyor lemon to taste, if desired.
Enjoy your hot and relaxing chamomile tea!
Note: Chamomile tea can also be served cold. Simply follow the above instructions and let the tea cool to room temperature before adding ice and any desired sweeteners.
Why this works:
Anti-anxiety effects: Chamomile contains a compound called apigenin, which has been shown to have anti-anxiety effects. Anxiety is a common cause of insomnia, and by reducing anxiety, chamomile may help promote sleep.
Sedative effects: Chamomile also contains compounds that have mild sedative effects. These compounds, including bisabolol and flavonoids, may help to calm the nerves and induce drowsiness, making it easier to fall asleep.
Muscle-relaxant effects: Chamomile has muscle-relaxant effects that can help to relieve tension in the body. By reducing muscle tension, chamomile can promote relaxation and make it easier to fall asleep.
Anti-inflammatory effects: Chamomile has anti-inflammatory effects that can help to reduce inflammation in the body. Inflammation has been linked to sleep disturbances, so by reducing inflammation, chamomile may help to improve sleep quality.
Warm Milk with a Pinch of Cinnamon:
Warm milk with a pinch of cinnamon is a common home remedy for promoting sleep.
How to Make a Warm Milk Drink
Warming milk can be a delicate process, as it can easily boil over and make a mess.
Here are some tips for warming milk without having it boil over:
Use a heavy-bottomed pan: A heavy-bottomed pan or a milk pot will distribute heat more evenly and reduce the risk of the milk boiling over.
Heat the milk slowly: Start by heating the milk on low heat and gradually increase the heat aas needed. This will give the milk a chance to warm up gradually and reduce the risk of it boiling over.
Stir frequently: Stirring the milk frequently can help distribute the heat more evenly and prevent a film from forming on the surface, which can lead to boiling over.
Remove from heat once warm: Once the milk is warm, remove it from the heat source immediately to prevent it from boiling over.
Use a microwave-safe container: If you prefer to warm your milk in the microwave, use a microwave-safe container and heat it in short intervals, stirring frequently, until it reaches the desired temperature.
Remember, milk can boil over very quickly, so it’s important to keep an eye on it and remove it from the heat source as soon as it’s warm enough.
Why It Works:
Milk contains tryptophan: Tryptophan is an amino acid that is a precursor to the neurotransmitter serotonin, which helps regulate sleep. Milk contains tryptophan, and drinking warm milk before bedtime can help increase the levels of tryptophan in the brain, leading to increased serotonin levels and improved sleep.
Milk is a source of calcium: Calcium is a mineral that’s important for muscle function and relaxation. Drinking warm milk before helps relax the muscles and promote relaxation.
Cinnamon has calming properties: Cinnamon has calming properties. It can help to reduce inflammation, lower blood sugar levels, and it promotes relaxation.
Golden Milk:
Golden milk is a traditional Ayurvedic beverage that is made with milk, turmeric, ginger, cinnamon and black pepper. The milk is heated and mixed with the spices to create a warm and soothing drink. The name “golden milk” comes from the bright yellow color of the turmeric, which gives the milk a golden hue.
How to Make Golden Milk:
- Combine 1 cup of milk,
- 1/2 tsp of turmeric,
- 1/2 tsp of cinnamon,
- 1/2 tsp of honey,
- and a pinch of black pepper in a small saucepan.
- Heat and whisk until combined.
Why it Works:
Turmeric, the primary ingredient in golden milk, has anti-inflammatory properties and is known for its health benefits. It contains a compound called curcumin, which has been shown to have antioxidant and anti-inflammatory effects, and can help to reduce inflammation in the body.
Other ingredients in golden milk, such as ginger and cinnamon, also have anti-inflammatory and antioxidant properties.
What if I’m Lactose Intolerant?
Golden milk can also be made with non-dairy milk, such as almond or coconut milk, and can be sweetened with honey or other natural sweeteners.
In addition to being a great bedtime drink, Golden Milk is often served in wellness cafes and health food stores because of its health promoting properties.
Tart Cherry Juice:
Tart cherry juice is a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle. Melatonin is produced naturally by the body in response to darkness and is involved in the body’s natural sleep process. Consuming tart cherry juice may increase the levels of melatonin in the body and help promote sleep.
In addition to its melatonin content, tart cherry juice also contains other compounds that may promote sleep, such as anthocyanins and flavonoids. These compounds have anti-inflammatory and antioxidant properties and may help to reduce inflammation in the body, which has been linked to sleep disturbances.
Studies have found that consuming tart cherry juice can improve sleep duration and quality in both healthy individuals and those with sleep disorders, such as insomnia. In a randomized controlled trial, adults who consumed tart cherry juice twice a day for two weeks experienced significant improvements in sleep quality and duration compared to those who consumed a placebo.
Make Your Own Tart Cherry Sleep Drink:
Heat up a cup of tart cherry juice on the stove or in the microwave.
Add a dash of vanilla extract for flavor.
Valerian Root Tea:
Valerian root is an herb that has been used for centuries to promote relaxation and sleep.
How to Make Valerian Root Tea:
Steep one valerian root teabag or 1-2 teaspoons of dried valerian root in a cup of hot water for 10-15 minutes.
Add honey or lemon to taste.
Why It Works:
Increases GABA: Valerian root is believed to increase the levels of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that helps to regulate brain activity and is known for its calming effects. By increasing GABA levels, valerian root may help to promote relaxation and reduce anxiety, making it easier to fall asleep.
Reduces anxiety: Valerian root has been shown to have anxiolytic, or anxiety-reducing, effects. Anxiety is a common cause of sleep disturbances, and by reducing anxiety levels, valerian root may help to promote better sleep.
Induces sedation: Valerian root has been shown to have sedative effects, meaning it can help to induce sleep. It is thought to act on the GABA receptors in the brain, which can help to promote relaxation and drowsiness.
Reduces time to fall asleep: Several studies have found that valerian root can help to reduce the time it takes to fall asleep. This may be due to its sedative and anxiolytic effects.
Which Sleep Promoting Drink Is Right for Me?
Personal taste aside, it’s important to note that individual responses to chamomile tea, warm milk, golden milk and tart cherry juice may vary, and may not work for everyone. Additionally, it is important to follow recommended dosages and consult with a healthcare professional before using valerian root as a sleep aid.
Please note that while valerian root is generally considered safe for most people, it may interact with certain medications, including sedatives, benzodiazepines, and some antidepressants. It may also interact with alcohol and other substances that have sedative effects.
Nighty Night!
Ultimately, these warm drinks are not only delicious but also have natural sleep-promoting properties. So, sit back, relax, and enjoy a cozy cuppa before bed.
Have any other sleep-promoting drinks to add to the list? Drop me a line. I’d love to know.
Related: How to Detox Your Brain While You Sleep
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