Sip these drinks to help you relax and unwind before bedA little too frequently, we find ourselves lying in bed wide awake, overcome with exhaustion but unable to sleep. When there’s a lot on our minds, we may toss and turn for hours before relaxing and finally falling asleep. This is basically every damn night!! It’s recommended that adults get seven to eight hours of sleep every night, but for many of us, that doesn’t happen very often. Often more like never but, there is simply not enough time throughout the day.
There are a number of reasons you may not be able to sleep. Maybe you’ve been staring at a computer screen for hours or you’ve had sugar or caffeine too close to bedtime or you’re overly stressed about work or school. It happens to the best of us, but sipping certain drinks before bed can calm your mind and help you unwind. I have been trying it lately and it seems to be working. I have been enjoying Pure Coconut Water throughout the day and chamomile in the evening.
Drinking tart cherry juice twice a day, once in the morning and once two hours before bedtime, can help regulate your sleep cycle. Having a glass of milk before bed can help you relax and can induce sleep. And coconut water, a good source of potassium and magnesium, can lower stress levels and relax your muscles.
Tart Cherry Juice
A small study published in the Journal of Medicinal Food in June 2010 showed that consuming two 8-ounce servings of tart cherry juice during the day (once in the morning and once two hours before bedtime) resulted in a significant decrease in insomnia. The study was repeated in September 2010 in the Journals of Gerontology with similar results. This may be because cherries contain melatonin, an antioxidant that is known to help regulate our sleep cycle.
Lemon Balm Tea
Lemon balm is a member of the mint family and has a deliciously sweet, lemony taste. Steep lemon balm leaves in boiling water to make your own relaxation tea. According to the University of Maryland Medical Center, lemon balm has been used to help promote sleep and reduce anxiety since the Middle Ages.
This age-old cure for sleeplessness, said to be effective because milk is high in the amino acid tryptophan, reportedly has a calming effect on the brain and helps induce sleep. The effects may be purely psychological, though, as according to a New York Times article published in 2007, there is not enough evidence to prove that tryptophan is what causes sleepiness. Regardless, many people swear by this bedtime ritual.
Decaffeinated Green Tea
Green tea contains the amino acid theanine, which has been shown to help reduce stress and promote a restful sleep. However, the high caffeine level of regular green tea can outweigh these benefits when you are trying to calm down in the evening, so be sure to go for decaffeinated varieties.
The Republic of Tea “Get Some ZZZ’s” Tea
This caffeine-free blend of herbal rooibos, spearmint, chamomile, and passionflower also contains valerian root extract, an herbal supplement promoted as a mild sedative and sleep aid for sleeplessness.
Celestial Seasonings “Sleepytime” Tea
Celestial Seasonings has been promoting its “Sleepytime” tea for years, noting that its blend of chamomile, lemongrass, spearmint, and linden flowers will help you wind down before hitting the pillow. Try the new “Sleepytime Vanilla” blend which adds natural vanilla flavor to give a sweet and smooth boost to the tea.
Harney and Sons “Yellow and Blue” Tea
A blend of chamomile and lavender gives this tea a floral aroma that is sure to calm you down. According to the University of Michigan Medical Center, research has shown that the smell of lavender has a slight soothing and sedative effect and that chamomile may help reduce anxiety when ingested.
Pure Coconut Water
Though coconut water is advertised as an energy-boosting drink, it may also help you sleep better. Coconut water is a good source of potassium and magnesium, which help your muscles relax. It also contains a small amount of B vitamins, which can help lower stress.
Blend one small banana with a tablespoon of almond butter and a half-cup of unsweetened soymilk for a delicious bedtime smoothie. Bananas contain potassium and magnesium, two minerals that help muscles relax.
Ovaltine Classic Malt or Chocolate Malt Mix
The British malt beverage Horlicks has been a popular sleep aid in Britain and India for years. Though Horlicks is hard to come by in the U.S., Ovaltine is essentially the same product. Malt is germinated cereal grain that has been dried out. The extract of malt is the main ingredient in flavored drinks like Ovaltine and Horlicks and is a good source of B vitamins, phosphorous, iron, zinc, and magnesium. This high mineral content is said to help relax your muscles and therefore help you wind down before heading to bed.
Hope this helps!