The benefits of getting a quality shuteye are numerous. From reducing your chances of cardiovascular disease to aiding in easier weight loss, getting a good night’s sleep is essential for long-term longevity.(1)
Many know Regular exercise and a balanced diet are key to good quality sleep. Believe it or not, choosing the right drink also plays an important role. The following six bedtime drinks will help you fall asleep easier, Get quality shuteyeAnd maximize all the benefits of good sleep.
Keep in mind…
Maybe you’re trying to figure out how to have more energy during the day, or you’re interested in the weight loss potential of getting more sleep. Either way, it’s important to remember that the length and quality of your sleep is important when you go to sleep. Sleep Cycle Calculator helps you find your perfect bedtime.
Milk is a bedtime drink, whether you drink it hot or cold! It is rich in tryptophan, An amino acid clinically proven to help you fall asleep faster. It is used to treat insomnia for more mild cases.(2)
Moreover, milk provides you with high levels of protein; Casein to be exact. drinking milk Or eating something else High protein foods Can be done before going to bed Prevents muscle loss at night and stimulates protein synthesis while you sleep. This is great news for anyone looking for a quick post-workout recovery.(3)
2. Ginger tea with lemon
The benefits of drinking ginger tea before bed are not directly related to helping you get better sleep. But drinking ginger and lemon together can activate your metabolism, help you shed pounds and improve your waist-to-hip ratio.(4)
Lemons are full of vitamin C, which has been used for centuries to support a healthy immune system. When your immune system is strong, you have a better chance of fighting off a cold, making this a great bedtime drink during flu season.(5)
Best of all, you’ll enjoy all these benefits while sleeping well.
3. Chamomile tea
Chamomile is an ancient medicinal herb often used to aid sleep. It is a wonder herb of sorts, with many other benefits including: Best foods to reduce inflammation and soothes the stomach.(6)
What makes chamomile an excellent sleep tea is a substance called apigenin, which has been shown to reduce symptoms of anxiety and depression. But drinking chamomile tea helps to relieve menstrual pain and recover quickly from cold.
You may be dealing with insomnia or want to reduce belly bloat and speed up your metabolism. Either way, you can’t go wrong with adding chamomile tea to your bedtime routine.
Kefir is made from fermented milk. It contains carbon dioxide and is packed with tons of probiotics, which are great for improving gut health. Drinking probiotics can help you reach a healthy balance of bacteria in your gut and improve your immune system.(7)
Additionally, kefir is rich in protein. A glass of this dairy drink Before sleeping Helps you feel full and provides your muscles with protein. More protein will help you build bigger muscles and aid in post-workout recovery. Setting you up for a great athletic performance the next day.
Ashwagandha is a supplement that usually comes in powder form. It can be added to warm milk or steeped in hot water to make a good tea for better sleep. It may be bitter, but combining it with ginger and honey makes a delicious bedtime treat.
Ashwagandha is known for its anxiety-reducing benefits, but this herb is not a good one. Using ashwagandha can lower your cortisol levels and improve your memory and increase fertility.(8)
If you are looking for something to help you sleep better this herb will definitely do the trick. Best of all, it provides you with plenty of other benefits while doing so.
6. I am milk
I am milk It is one of the best drinks to help you sleep and is a perfect milk alternative for vegetarians. Like cow’s milk, soy milk Filled with the amino acid tryptophan, It lowers the concentration of the stress hormone cortisol in your blood. It is high in melatonin, a hormone that plays an important role in sleep.(9)
Adding protein powder to your soy milk can also help you increase the weight loss potential of soy milk. Eating protein before bed boosts your metabolism, helping you burn calories while you sleep. It gives your body a boost of amino acids needed for muscle growth and repair.
A great idea is to combine the protein’s weight loss potential with the cortisol-lowering effects of soy by making a shake. But drinking a glass of warm soy milk will also do the trick. Either way, you’ll maximize the benefits of a good night’s rest.
What should you not drink before bed?
Finding the drinks that help you sleep better is just as important as finding out which drinks you should avoid before bed.
Some of these include
- Drinks with a high sugar content, such as soda
- Caffeinated beverages such as coffee or green tea
- Any alcohol
Caffeinated drinks can give you racing thoughts when you’re trying to fall asleep, while sugary drinks can cause you to wake up repeatedly throughout the night.
More research is being done to determine the link between alcohol consumption and insomnia. Although alcohol can act as a sedative, helping you relax at the end of a long day, going to bed drunk often disrupts your sleep. Especially in the second half of the night.(10)
The bottom line
The time we go to bed has the potential to offer more benefits than just helping us wake up feeling energized, and bedtime drinks are a great way to take advantage of this full potential.
ours Suffering from insomnia At the end of the night we may have looked at various teas to help us fall asleep faster. But even people who sleep well every night can benefit from a healthy nightcap.
You can decide to start drinking ginger tea before bed or try any of the other natural remedies for sleep mentioned above. Whatever you do, changing your nighttime routine can help maximize all the wonderful health benefits of getting a good night’s sleep.