Drinks that contain herbs, certain minerals, and the essential amino acid tryptophan can help your body produce melatonin and serotonin, hormones that regulate sleep.
If your relationship with your bed is not getting any better; first, it is best to consult with a doctor to give you a proper diagnose. Next, help yourself by downing on any of these soothing beverages that will help you get a good night's rest.
Warm Milk or Golden Milk Tea
Milk is not only rich in calcium and magnesium, but it is also loaded with tryptophan. And while it's okay to drink milk cold, the warmth makes it more soothing, and therefore easier to digest. As mentioned, tryptophan triggers the production of sleep hormones, so when your body produces more of it, it will really help you get better sleep.
If you have the ingredients, you can also try golden milk, a traditional Indian drink with ginger, cinnamon, and turmeric. Turmeric is loaded with curcumin, a component known to have anti-inflammatory capabilities and can potentially treat symptoms of anxiety and depression, which are known to keep you up at night.
Chamomile Tea
Chamomile has long been synonymous with sleep due to its sedative properties. As a matter of fact, this herb has long been used as a sleep aid.
In a 2017 study, researchers found that adults taking chamomile extract have better sleep than those who were given a placebo. The herb is rich in antioxidants and is known to reduce anxiety and promote calmness.
Valerian Root Tea
Valerian, which has Asian and European roots, has been used to treat anxiety, depression, menopause symptoms, and insomnia. These benefits have helped menopausal women achieve better sleep, as stated in this study, due to its work on the gamma-aminobutyric acid receptor that calms down neural activity.
Lemon Balm Tea
Lemon balm is not only used in adding flavor to meat and baked goods. It can be a good sleep aid as well and improve one's mood. In a 2011 study, researchers found that participants who were given lemon balm extract every day for 15 days reported signs of improved sleep and a reduction of insomnia symptoms.
But taking any of these drinks will be useless if you don't follow the two general rules of sleep: First, avoid caffeine after 2 pm and evening alcohol. Second, avoid food and drinks at least two hours before bedtime.
Take these tips to heart to avoid interruptions at night and to achieve that deep sleep you've always wanted.
