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Without quality sleep, the day doesn’t go as well, mood suffers, and work efficiency decreases. Therefore, healthy sleep is one of the key components of our well-being. However, for many people, achieving deep and restorative sleep isn’t easy. As a result, various methods, practices, and monitoring of daily consumption are employed. One effective way to improve sleep quality is the right choice of beverages before bedtime. Together with Herbzone, let’s explore what you can drink at night for better sleep.
Herbal Teas for Sleep
Due to their natural calming properties, herbal teas create conditions for faster and deeper sleep. For example, chamomile, valerian, and lemon balm teas contain plant components that interact with the nervous system, promoting relaxation and reducing anxiety.
- Chamomile Tea: Chamomile is one of the most well-known natural remedies for improving sleep. It has calming properties due to antioxidants that can help reduce stress and anxiety levels. Chamomile tea can also help alleviate insomnia symptoms and ease the process of falling asleep.
- Valerian Tea: Valerian is another popular herbal remedy for improving sleep quality. This plant has a sedative effect that promotes relaxation and calms the nervous system. Valerian tea may be beneficial for those suffering from insomnia or nervous tension.
- Lemon Balm Tea: Lemon balm is known for its calming properties. It helps reduce stress and anxiety, which in turn can improve sleep quality. Lemon balm tea has a light lemon scent, adding a pleasant taste and aroma.
Milk-Based Drinks
Milk-based drinks help you relax before sleep. They can make falling asleep easier and improve sleep quality. Here’s why:
- Warm Milk: Milk contains the amino acid tryptophan, which promotes the production of serotonin and melatonin — hormones that regulate sleep. Warm milk can also have a calming psychological effect due to its comforting temperature, helping to prepare the body for sleep.
- Milk with Honey: Adding honey to warm milk can enhance its positive effects on sleep. Honey contains natural sugars that help stabilize insulin levels, which, in turn, promotes better sleep.
Juices and Fruits
Not everyone knows that fruits can be used to improve sleep. Here are a few tips on how to do it right:
- Cherry Juice: Cherry juice is a natural source of melatonin, which helps regulate the sleep cycle. Consuming cherry juice before bed can improve sleep quality and help you fall asleep faster.
- Banana: Bananas, especially when combined with a small amount of milk, can be an excellent option for a nighttime snack. They contain magnesium and potassium, which help relax muscles, as well as tryptophan, which helps regulate sleep.
Special Drinks
- Golden Milk: This turmeric-based drink has numerous health benefits due to its anti-inflammatory and antioxidant properties. Golden milk is often made with almond or coconut milk, along with turmeric, cinnamon, and honey. This drink can help you relax and improve sleep quality.
- Matcha Tea Latte: Although green tea is not ideal for sleep due to its caffeine content, a matcha tea latte, prepared with a small amount of matcha powder and plant-based milk, can be beneficial in moderation due to its antioxidants, which promote overall body recovery.
Supplements from iHerb
Dietary supplements for improving sleep quality can be a lifesaver for people struggling with falling asleep or maintaining deep sleep. Here are a few supplements from iHerb that have proven effective in improving sleep, supported by thousands of reviews from customers around the world.
Melatonin: Melatonin is a hormone naturally produced by the body that regulates the sleep-wake cycle. As a supplement, melatonin is often used to help with sleep onset, time zone changes, or sleep disturbances. It can be particularly helpful for people with irregular sleep patterns or those working night shifts.
Valerian: Valerian is an herbal supplement used to reduce anxiety and promote relaxation. It can help decrease the time it takes to fall asleep and improve sleep quality. It is often available in capsule or tincture form.
Magnesium: Magnesium is an essential mineral that helps relax muscles and the nervous system. Low magnesium levels in the body can be associated with sleep disturbances and insomnia. Magnesium supplements can help improve sleep quality by reducing symptoms of insomnia and anxiety.
Lavender: Lavender is commonly used in the form of essential oil for aromatherapy but is also available as a supplement. Lavender has a calming effect and can help reduce anxiety and improve sleep quality. It can be beneficial for those who have trouble falling asleep due to stress or worry.
Glycine: Glycine is an amino acid that can help improve sleep quality and reduce nighttime awakenings. Studies show that glycine can promote relaxation and alleviate insomnia symptoms.
Tryptophan: Tryptophan is an amino acid that is a precursor to serotonin and melatonin. Tryptophan supplements can help improve mood and sleep quality since serotonin and melatonin play important roles in regulating sleep.
Garcinia Cambogia: Garcinia Cambogia is a plant-based supplement that contains hydroxycitric acid (HCA). Studies have shown that HCA can have a positive impact on sleep quality due to its stress- and anxiety-reducing properties.
Ashwagandha: Ashwagandha is an adaptogen that helps the body adapt to stress. It can reduce cortisol levels, the stress hormone, and improve sleep quality. Ashwagandha can also help improve the overall feeling of well-being.
Complex Herbal Blends
Here are a few options of herbal supplements for a good night’s sleep. They contain valerian, hops, and passionflower, which relax the nervous system and have a positive effect on sleep quality.
So, the answer to the question of what to drink at night for better sleep is an individual process. Some prefer herbal tea, others are fond of golden milk, while others cannot sleep without melatonin. Therefore, it’s important to experiment and find what works best for you.
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