Hot milk not enough? Boost Your Sleep With These Science-Backed Sips

Insomnia can be a real killer. A noisy brain too. The American Academy of Sleep Medicine says you need at least seven hours of sleep a night, but that’s much easier said than done when your brain refuses to shut up or accept sleep.

But don’t give up on a good night’s sleep, because the solution may be right in your kitchen. Beyond the usual bedtime snacks, there are specific drinks that act as natural sleep aids to help keep you awake once you’ve fallen asleep. These drinks are full of ingredients that are not only beneficial for your health. They’re actually scientifically backed to help you maintain a better sleep schedule.

By taking a simple trip to your pantry, you can trade tossing and turning for quality rest. If you’re ready to stop fighting your pillow, here are the best drinks to help you finally pass out and stay that way.

What should you not drink before bed?

There are certain drinks you should avoid before bed because they can interfere with your sleep. Alcohol is one example, as it can cause fragmented sleep, reduced rapid eye movement sleep, and even insomnia. Respiratory problems may worsen and sleep apnea may appear. One study showed that total sleep decreased by an hour after consuming caffeine 6 hours before bed. Alcohol also causes frequent urination, causing you to be up throughout the night.

Caffeine is another example of a drink to avoid before bed. Coffee, soda, and even chocolate contain enough caffeine to affect your sleep, and the added sugar not only keeps you up at night but also puts you at risk for many other health problems like diabetes and heart disease. WebMD suggests completely eliminating all caffeine for two weeks. After that, you can try slowly reintroducing caffeine into your diet, but you should stop immediately if you start having trouble sleeping again.

10 Best Drinks for Sleep

Although some drinks will keep you awake, there are sleep drinks that will help you fall asleep – and stay asleep – without a problem. Before bed, try a cup of one of these drinks that contain natural ingredients to promote sleep.

Chamomile tea

Chamomile is one of the best herbal teas that has been proven to help you fall asleep quickly. It doesn’t contain caffeine to keep you awake and is instead made with a natural sedative called apigenin. Chamomile has been proven to improve sleep quality, reducing the number of awakenings for uninterrupted sleep. In addition to its sleep benefits, chamomile may reduce inflammation, improve skin health, and help people with diabetes.

hot milk

Before bed, a glass of warm milk could be the trick to helping you sleep better. It contains tryptophan, which increases your melatonin and helps prevent sleep disorders like insomnia. Studies show in particular that hot milk can promote sleep in people aged 65 and over. Milk is also one of the most nutritious drinks for sleeping, providing you with calcium, potassium and vitamin D.

Banana Smoothie

Like milk, bananas also contain tryptophan, which can help you sleep better, so making a banana smoothie is one of the best sleepy drinks you can enjoy. They are also a rich source of magnesium, an essential supplement for melatonin production and maintaining your normal circadian sleep cycle. The carbohydrates in bananas have been shown to help you fall asleep faster, and the potassium helps reduce muscle cramps for less interrupted sleep. Just be careful not to add sugar to your smoothie so as not to counteract the positive effects of the banana.

Water

A small amount of water can do wonders for your sleep. It keeps your body hydrated, regulates your temperature and helps eliminate waste so you can release toxins through sweat. It can prevent dehydration, constipation and even kidney stones. Be careful, however, not to drink too much water so as not to have to get up to go to the toilet. Ice cubes might be a better alternative if you’re worried that a glass of water might be too much before bed.

Valerian Root Tea

Valerian comes from the honeysuckle family and its roots have been known to combat insomnia and promote better sleep since the second century AD. It is a gentle, natural sleep aid used in place of prescription medications to treat a number of sleep-related disorders, as well as anxiety and agitation. A cup of valerian root tea has also been shown to help you fall asleep faster, making it one of the best drinks to help you sleep on our list.

Magnesium Drink Mix

If you want to skip the banana smoothie, you can still get your magnesium intake through a simple drink mix. It can improve your sleep schedule so you sleep longer and increases melatonin production to help you sleep more soundly. In addition to better sleep, magnesium helps support the nervous system while strengthening your bones and improving your muscle function, heart rate and blood sugar levels. Try the Sleepy Girl Mocktail with tart cherry juice, sparkling water or soda, and magnesium powder.

Lemon balm tea

Lemon balm is a member of the mint family and is often called lemon balm. Like valerian, you can drink this herb in a cup of hot tea before bed. A calming herb, it works with other herbs like valerian to improve your sleep and combat insomnia. It can also help with anxiety, and one study even showed a reduction in children’s teeth grinding during sleep.

Tart cherry juice

Montmorency cherries, or sour cherries, are used to create tart cherry juice, another fantastic before-bed drink. It contains a range of nutrients, including magnesium, potassium, calcium, iron and zinc. These have been proven to help you sleep longer and better, especially for people with insomnia. Rich in antioxidants, it also reduces inflammation and improves your immune system.

Almond milk

Almond milk is a good option for those who are lactose intolerant or simply prefer a little flavor in their milk. A glass before bed provides a triple hit of tryptophan, melatonin and magnesium, all ingredients proven to promote better sleep. Almond milk helps fight insomnia while boosting immunity, strengthening bones and protecting the heart.

Peppermint tea

Peppermint is loved for its fresh, minty flavor, and a cup of peppermint tea before bed can help you get better rest. It is caffeine-free and serves as a natural muscle relaxant so your body can relax and sleep. It has many medical benefits: it relieves tension headaches and migraines, helps boost immunity, and can improve energy. It has also been shown to help with gastrointestinal issues.

There are many sleep aid drinks you can enjoy before bed that will help you sleep longer and deeper. With so many added health benefits, you can improve your sleep and overall health with just one drink. No matter what you choose, your body will definitely thank you.