Choosing the right drinks before bed can make a significant difference in the quality of your sleep. Here are some tips on which drinks to choose and which to avoid to improve the quality of your sleep:
- Herbal teas: Drinks such as chamomile, lemon balm and lavender tea are known for their calming properties. They can help you relax and prepare for sleep.
- Warm milk: A traditional home remedy for better sleep, warm milk can be effective because of its calming effects. Milk also contains tryptophan, which can help induce sleep.
- Caffeine-free beverages: Avoid coffee, black tea and other caffeinated beverages in the evening. Caffeine is a stimulant and can disrupt your sleep cycle.
- Water: Hydration is key to good health, but try not to drink large amounts of water just before bedtime to avoid frequent visits to the toilet at night.
- Alcohol-free drinks: Although alcohol can help you fall asleep faster, it often worsens the quality of your sleep, especially in the second half of the night.
- Warm drinks without caffeine: Warm drinks such as rooibos or warm water with lemon can be soothing and help prepare for sleep.
- Tart cherry juice: Tart cherry juice contains natural sources of melatonin and can help regulate the diurnal rhythm, improving sleep quality.
- Magnesium drinks: Magnesium-containing beverages, such as magnesium chloride water, can promote muscle relaxation and better sleep.
- Avoid carbonated beverages: Carbonated beverages can cause stomach discomfort and disrupt sleep, especially if they contain caffeine or sugar.
- Natural sedatives: Some drinks may contain natural sedatives, such as valerian or ashwagandha extract, which are known for their sleep-enhancing properties.
- Herbal tonics: Some herbs, such as mint, can be used to prepare tonics that help you relax. Mint is known for its soothing properties and can be a good choice for an evening drink.
- Golden milk (turmeric milk): Popular in Ayurveda, this drink containing turmeric, warm milk and other spices like cinnamon and ginger can promote relaxation and improve sleep quality due to its anti-inflammatory properties.
- Dried fruit compote: A delicate drink made from dried fruits, such as prunes or apricots, can be rich in vitamins and minerals that aid sleep. Such drinks are worth consuming in moderation due to their sugar content.
- Mulberry leaf infusion: Mulberry leaf infusion is used in traditional medicine as a sedative. It can help with relaxation and improve sleep quality.
- Poppy seed drink: A drink prepared from poppy seeds has calming properties. Its consumption can help relieve tension and promote restful sleep.
- Aloe vera juice: Aloe vera juice can help with digestion and detoxification, which can contribute to better sleep. However, be aware that some people may be sensitive to it.
- Water with fresh fruit: Water with slices of lemon, lime or other fruit can be a refreshing, low-calorie drink for the evening that won’t disturb your sleep.
- Avoid energy drinks: Energy drinks often contain large amounts of caffeine and sugar, which can significantly disrupt sleep.
- Warm water with honey: Honey has calming properties and, combined with warm water, can create a relaxing drink before bed.
- Olive leaf tea: This lesser-known tea has calming properties and can be a good choice for evening relaxation.
Choosing the right drink before bed can be crucial to improving the quality of your sleep.
It is important to experiment with different options and observe how your body reacts to them to find the best solution to fit your individual needs.
