Getting a good night’s sleep is essential for overall health and well-being. However, many people struggle with falling asleep or staying asleep throughout the night. Fortunately, there are several drinks that can naturally improve your sleep quality.
In this article, VINUT will explore 6 drinks that may help you catch some and wake up feeling refreshed.
1. Cherries: Nature’s Sleep Aid
Cherries, with their various flavors and colors, not only make delicious pie fillings but also offer numerous health benefits, including improved sleep quality. These stone fruits contain tryptophan, an amino acid that acts as a precursor to melatonin, the hormone that regulates sleep-wake cycles.
Both sweet and tart cherry varieties contain melatonin, but the tart types have a higher concentration. In fact, studies have found that tart Montmorency cherries can have up to six times more melatonin than sweet Balaton cherries.
Cherries, with their various flavors and colors, not only make delicious pie fillings but also offer numerous health benefits, including improved sleep quality. These stone fruits contain tryptophan, an amino acid that acts as a precursor to melatonin, the hormone that regulates sleep-wake cycles.
Both sweet and tart cherry varieties contain melatonin, but the tart types have a higher concentration. In fact, studies have found that tart Montmorency cherries can have up to six times more melatonin than sweet Balaton cherries.
2. Ashwagandha: The Ancient Sleep Remedy
Ashwagandha, also known as Indian ginseng or winter cherry, is a powerful medicinal plant traditionally used in Ayurvedic practices. It has been used to treat various conditions, including stress, anxiety, and arthritis.
The root of the ashwagandha plant contains compounds that promote sleep when consumed in large doses. Studies have shown that ashwagandha can help the body wind down, prepare for rest, and improve overall sleep quality.
You can find ashwagandha tea bags at most grocery or health food stores, or you can try moon milk, a traditional Ayurvedic remedy for insomnia. Moon milk is made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk. However, individuals with autoimmune disorders, pregnant or breastfeeding women, and those taking certain medications should exercise caution when consuming ashwagandha.
3. Peppermint: Soothing Tea for Better Sleep
Peppermint, a member of the mint family, has been used in traditional medicine for its various health benefits. It is believed to have antiviral, antimicrobial, and anti-allergenic properties. Peppermint tea can also help with gastrointestinal conditions like indigestion and irritable bowel syndrome (IBS).
While there is limited research specifically on peppermint’s impact on sleep, it has been shown to ease an upset stomach in the evenings. Peppermint tea is easy to make by boiling water and adding a handful of peppermint leaves. However, if you are taking medications for blood pressure, indigestion, or diabetes, it’s important to consult your healthcare provider before consuming peppermint tea or using peppermint oil.
4. Golden Milk: The Calming Elixir
Golden milk combines the sleep-aiding potential of warm milk with the benefits of turmeric. Milk contains tryptophan, which increases serotonin levels and boosts melatonin production, while turmeric is rich in curcumin, a compound known for reducing inflammation and alleviating symptoms of anxiety and depression.
Studies have shown that curcumin extract can improve anxiety-like behavior and reduce the negative effects of sleep deprivation. Golden milk is easy to prepare by combining milk, turmeric, ginger, and honey. However, individuals taking certain medications should exercise caution with turmeric and ginger.
5. Almond Milk: A Nutty Sleep Elixir
Almonds are packed with healthy fiber, vitamins, and minerals, and almond milk is a creamy alternative to cow’s milk. It contains sleep-promoting hormones and minerals like tryptophan, melatonin, and magnesium.
Studies have found that violet oil made from almonds or sesame seeds can improve sleep quality, and the consumption of whole almonds has been associated with a decrease in insomnia symptoms. By drinking almond milk or incorporating it into a smoothie with other sleep-promoting ingredients, you can enhance your chances of falling asleep faster and enjoying a restful night.
6. Bananas: The Natural Muscle Relaxant
Bananas are not only a tasty fruit but also high in magnesium, tryptophan, and melatonin. These minerals help relax your muscles and promote relaxation at the end of the day. Combining bananas with almond milk in a smoothie can provide a powerful combination of sleep-promoting compounds.
To make a banana-almond smoothie, blend together a fresh or frozen banana, a cup of almond milk, a tablespoon of almond butter, and half a cup of ice (if using a fresh banana). You can also add other magnesium and potassium-rich ingredients like leafy greens, orange juice, dark chocolate, yogurt, or avocados for added benefits.
Incorporating these sleep-enhancing drinks into your bedtime routine can help improve your sleep quality and overall well-being. Remember to consult with your healthcare provider if you have any underlying health conditions or are taking medications that may interact with these beverages.