According to the mayo Clinic, adults require 7 hours or more per night of to sleep. Getting less than seven hours of sleep a night on a regular basis has been linked to problems like weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, depression, and more. Focusing on what you eat before going to bed, as well as getting into a routine are important factors. What you drink can also give you a better night’s sleep.
We collect information from some of the dieticians in our board of medical experts so we can see which are the best drinks to sleep better. Here’s what to drink, and for more on sleep, check out our 3 top tips for a better night’s rest.
For some people, drinking milk at night it can help them wind down before bed, and there are several ways to drink it. This can be in the form of warm milk, hot chocolate, or even golden milk (turmeric milk).
“A lot of people say it helps them relax and de-stress,” says Toby Amidor, MS, RD, CDN. “There is no scientific evidence, however, if you feel that having a nutrient packed beverage before bed helps you sleep better and relax, then go for it!”
“Milk is a high-quality protein, which means it’s an excellent source of essential amino acids,” he says. Amy Goodson, MS, DR, CSSD, LD. “Casein, which is the main protein component found in milk (about 80% of milk protein), is a slower-digesting protein that has been shown to promote satiety and leave you feeling fuller.” satisfied while you fall asleep.
Drinking milk can even help relieve sleep disorders. The drink also contains tryptophan, which is a precursor to the sleep-regulating hormone melatonin. Therefore, a glass of milk before bed is not only a satiating snack that provides you with 13 essential nutrients, but it can also help you improve the quality of your sleep.
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Chamomile is an herb that comes from the daisy-like flowers of the Asteraceae plant family and has been used for centuries as a natural remedy for many conditions, including lowering blood sugar, reducing inflammation, treating cold symptoms, and help sleep deprivation.
“Chamomile extract has been touted for its sedative effects for a long time,” says Goodson. “There is some research to suggest that chamomile tea may be beneficial in improving sleep quality and reducing physical symptoms of sleep insufficiency. There is also some promise that chamomile extract may also have anti-insomnia effects, however more research is needed to fully support this claim.”
It is not the most common drink, but cherry juice has many health benefitssuch as boosting immunity, reducing inflammation and improve athletic performance. Cherry juice is similar to milk in that it contains high amounts of melatonin called the precursor tryptophan, which helps you sleep better.
“Studies have shown that consuming cherry juice, particularly tart cherries, can increase the body’s natural production of melatoninsays Goodson. “The research surrounding cherry juice and sleep have shown improvements in sleep quality, a decrease in the number of nocturnal awakenings and increases total sleep time.”
Originally, lavender was used as a form of aromatherapy, and was believed to create hypnotic effects, act as a mood stabilizer, and increase mothers’ positive feelings toward their babies. Now, it also acts as a tea that can potentially calm the drinker and is made by infusing the purple buds of the Lavandula angustifolia plant with hot water.
A study published in the journal Worldviews on Evidence-Based Nursing found that lavender tea helped with depression and fatigue, especially in postpartum women.
This study was conducted in Taiwan to assess the efficacy of lavender tea in relieving sleep quality, fatigue, and depression; and in improving maternal-infant attachment during the early postpartum period. The research found that the women in the experiment seemed to have less fatigue and depression, as well as showing greater bonding with their baby compared to the control group.
