Several drinks can help promote relaxation and improve sleep quality.
Drinks to Consider Before Bed
Here are some popular and effective options for beverages to consume before sleep:
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Warm Milk: A classic remedy, warm milk contains tryptophan, an amino acid that the body converts to serotonin and melatonin, hormones that promote relaxation and sleep.
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Almond Milk: A good source of magnesium, almond milk can help relax muscles and promote sleep. It's also lower in calories than cow's milk.
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Malted Milk: Similar to warm milk, malted milk also contains tryptophan and other nutrients that may aid sleep.
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Valerian Tea: Valerian root has been used for centuries as a natural sleep aid. It can help reduce anxiety and improve sleep quality.
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Decaffeinated Green Tea: While regular green tea contains caffeine, decaffeinated versions offer the benefits of calming antioxidants without the stimulant effect.
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Chamomile Tea: Well-known for its calming properties, chamomile tea contains apigenin, an antioxidant that may bind to certain brain receptors, promoting sleepiness and reducing insomnia.
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Herbal Tea with Lemon Balm: Lemon balm is another herb that can help reduce anxiety and promote relaxation, making it a good choice for a pre-sleep beverage.
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Pure Coconut Water: Coconut water is rich in electrolytes like magnesium and potassium, which can help relax muscles and promote sleep. Ensure it's pure and unsweetened.
Drinks to Avoid Before Bed
Conversely, avoid these beverages before bed as they can disrupt sleep:
- Alcohol: While alcohol might initially make you feel sleepy, it can disrupt sleep later in the night and lead to poor sleep quality.
- Caffeinated Drinks: Coffee, black tea, and energy drinks contain caffeine, a stimulant that can interfere with sleep.
- Sugary Drinks: Sodas and other sugary drinks can lead to blood sugar spikes and crashes, which can disrupt sleep.
Choosing the right beverage before sleep can significantly contribute to a more restful and rejuvenating night. Opt for calming, non-caffeinated drinks like herbal teas or warm milk for optimal sleep hygiene.
