There are many different kinds of sleep remedies and things that you can do to improve your sleep. From focusing on your body health, to your diet, to your exercise schedule. Another item that can help you improve your quality of sleep is a bedtime beverage. Bed time beverages come in a variety of styles of drinks from herbal teas to fruit smoothies. Here are just a few that I have found to work well.
1. Chamomile Tea
Chamomile tea is an age old herbal sleep remedy that can help you relax before bed. Studies have shown that it acts as a mild sedative when consumed. Other studies have shown evidence that
chamomile can actually calm menstrual cramps and remedy the common cold.
Chamomile is most effective if consumed roughly 90 minutes before bedtime.
2. Valerian Root Tea
Valerian root is a powerful plant that has also been used for centuries as a natural sleep remedy. Valerian root has shown to be similar in effectiveness to chamomile. The taste is a bit potent to enjoy in a tea buy itself. I recommend it be brewed with chamomile and a touch of lemon juice and honey.
Like Chamomile, it is best to consume roughly 90 minutes before bedtime.
3. Cherry Juice
Tart cherry juice and juices made with cherry juices are great natural sleep remedies. They contain high levels of melatonin. Melatonin as you may know is the sleep triggering hormone that helps to regulate your internal clock.
Best to have 30 minutes to an hour before bed.
The rumors are true! It turns out that a glass of milk before bed really does help you to relax, and fall asleep. Milk contains tryptophan, which signals your brain to release serotonin and melatonin naturally. In addition to tryptophan, milk also contains loads of calcium which help to reduce stress. Both are very helpful in helping you fall asleep.
Milk is best to drink about 90 minutes before bed time.
5. Almond Milk
Lactose intolerant? No problem. A glass of almond milk can help you with your sleep as well. Almonds have calcium and magnesium in them which studies have found are both crucial to for
sleeping better and longer through the night.
6. Banana Smoothie
A banana smoothie is a great way to combine some of the previously mentioned sleep remedy drinks. Bananas are loaded with tryptophan, magnesium and potassium. All of which help improve your overall quality of sleep. You can blend in any combination of other items including valerian root herb, chamomile herb, cherry juice, milk, almond milk, honey, and even a spoonful of peanut butter, all of which have sleep remedying properties (peanut butter contains loads of tryptophan.
7. Anything with Honey
Honey was mentioned earlier as a good additive for a couple other drinks. The reality is that honey in addition to anything with tryptophan helps you fall asleep even better. Honey has natural sugars that raise your insulin levels just slightly. The result of this is that the tryptophan is able to enter your brain more easily.
Feel free to let us know if there are any that we missed or any other bedtime rituals that you do that help you fall asleep. We always like to improve our knowledge to help everyone else sleep better J