Getting restorative sleep is one of the cornerstones of good health, affecting almost all aspects of your body’s functioning. Experts suggest that adults aged 18-60 should aim for 7-9 hours of sleep each night, as sleeping too little or too much can increase the risk of depression, diabetes, heart disease, and even death. Unfortunately, getting those 7 full hours of restorative sleep isn’t always easy as the quality of your sleep is defined less by the time you spend in bed and is significantly affected by various factors throughout the day, starting from the moment you wake up to the time you go to bed. Establishing healthy habits that lead you to fall asleep faster, sleep more deeply, and stay asleep through ensures you wake up rested, refreshed and sustain better health in the long term. While factors like activity, stress and your state of mind all affect your sleep, they usually take days or even weeks to integrate into our routines. If you’re trying to optimise your sleep in the short run, these are some of the best natural sleep aid drinks.
- Chamomile Tea: Chamomile tea, consumed about 60-120 minutes before bed, is a popular sleep aid. It contains apigenin, an antioxidant that binds to certain receptors in your brain which may promote sleepiness and reduce insomnia.
- Warm Milk: Warm milk has long been recognised as a sleep aid. It contains tryptophan, an amino acid that’s converted into the neurotransmitter serotonin and then into the hormone melatonin, which regulates sleep. Adding fresh turmeric to it can make it even healthier, as the curcuminoids in the turmeric help with inflammation and stress.
- Almond Milk: Almonds are a source of melatonin and provide magnesium, which can help with sleep.
- Herbal Teas: In addition to chamomile, other herbal teas such as valerian root and lavender are thought to promote sleep by having a calming effect.
- Tart Cherry Juice: Tart cherries are one of the few natural sources of melatonin, a hormone that helps us fall asleep.
A lot of beverages though, can also have a negative effect on your sleep. Caffeine, found in coffee & tea primarily disrupts the process of falling asleep and reduces the amount of deep sleep that you get. Avoid caffeinated drinks like coffee, some teas, and energy drinks for at least six hours before bedtime, though some people may need to stop earlier in the day. Alcohol, while helping you fall asleep faster in certain cases, interferes with sleep cycles, particularly the REM (rapid eye movement) stage of sleep, which is important for memory and learning.
As important as the beverages you consume, it’s also important to be careful about when you consume them. Drinking large amounts of any fluid too close to bedtime can lead to frequent urination, interrupting your sleep.
Choose wisely, and get that rest in.