We always overlook that a good night's rest is important to health. Experts recommend that adults ages 18-60 should get at least 7-9 hours of sleep every night. Sleeping too little or too much is associated with an increased risk of depression, diabetes, heart disease, and even death. But sleeping a full 7 hours every night doesn't always happen easily.
Fortunately, some sleep inducing drinks can help you get a good rest.
5 drinks that may naturally improve your sleep
1. Cherry juice
Cherries are pulpy fruits that differ in flavor depending on the variety. They can be sweet, sour, or sour, and they may grow in different colors, including yellow, red and purple. It is not only known for making the pie filling but also for some health benefits; Including improving the quality of sleep.
The tryptophan content of cherries is thought to be one of the reasons this fruit is a sleep aid. Tryptophan is an amino acid and precursor to the hormone melatonin (that is, melatonin is the one who makes tryptophan), which helps regulate bedtime and uptime issues.
Although both sweet and sour cherries contain melatonin, the tart ones contain the most. In fact, a study found that tart cherries may contain six times more melatonin than sweet cherries. A week-long study of 20 people found that drinking concentrated tart cherry juice every day produced a significant increase in melatonin levels, compared to other drinks.
2. Chamomile tea
Chamomile is a flower that resembles a chrysanthemum and is from the plant family called "asterisk". The tea made from this flower has been consumed centuries ago. It has many health benefits, including relieving cold symptoms, reducing inflammation and improving skin health. Tea can be made from this plant by placing chamomile flowers in hot water.
Some research suggests that chamomile might improve sleep quality. A study in 60 elderly people found that taking 400 mg of chamomile extract for 28 consecutive days improved sleep quality in these people. Another study in 80 women with poor sleep quality indicated that the physical symptoms of sleep ineffectiveness improved significantly after the participants drank chamomile tea for two weeks.
Chamomile may help with anxiety and insomnia, which would also improve sleep. Two studies examined the relationship between consuming chamomile and insomnia. But not enough evidence was found to support these claims. Therefore, more studies need to be done.
3. Warm milk
It may sound like an old wives' tale, but many reputable organizations have recommended warm milk for a good night's sleep, because milk contains tryptophan. Tryptophan naturally increases serotonin. A neurotransmitter responsible for happiness and well-being. Plus, serotonin is a product that is synthesized by the sleep-regulating hormone melatonin.
Simply put, Tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may promote sleep and help combat various sleep disorders, including timing differences, SWSD and insomnia. Multiple studies have found that warm milk may improve sleep quality and reduce nighttime movement, but more studies are needed to confirm these claims.
4. Golden Milk
There is some evidence that warm milk alone may help you sleep better at night. Golden milk not only uses the sleep-promoting power of warm milk, but also garnishes it with turmeric.
And because milk contains tryptophan, which is the precursor to melatonin, it may help increase melatonin levels. Melatonin is the primary hormone that regulates the body's sleep-wake cycle. Meanwhile, turmeric is rich in "curcumin", which may alleviate some of the effects of sleep deprivation, reduce inflammation and safely treat symptoms of anxiety and depression.
5. Banana and almond smoothie shake
Bananas are another food that is high in magnesium, tryptophan, and melatonin. It is also high in potassium. Potassium and magnesium are minerals that relax your muscles and may help you relax at the end of a hectic day.
By combining bananas and almond milk in one drink, you can get a wonderful combination of tryptophan and melatonin that may help you reduce symptoms of insomnia.