What you drink before bed can have a significant impact on how well you sleep. While you might think of alcohol as an excellent nightcap, but it also disrupts your REM cycles and hinders restful sleep in the long term. Instead, you want to choose beverages that will relax your muscles, lower your blood pressure, and help you slip into a deeper slumber.
Milk contains naturally occurring compounds like melatonin and serotonin that promote sleep. Plus, it's an excellent source of calcium, which has been proven to improve sleep quality. Some people prefer the milk warm or closer to room temperature.
You can also opt for a soothing warm or chilled glass of almond milk, soy milk, rice milk, or coconut milk with fewer calories. Cold drinks may startle you awake, defeating the benefit.
2. Warm Chamomile Tea
Chamomile has been used for hundreds of years to treat sleeplessness, and it remains one of the most effective home remedies for sleep problems. Research shows chamomile tea induced drowsiness almost as effectively as prescription drugs without causing morning sedation. In another study, researchers concluded that chamomile contains constituents with sedative properties which account for its ability to help overcome insomnia.
3. White Tea
White tea may be the least processed, most potent type of tea in terms of antioxidants and is an excellent nightcap for sleeping. This means that it contains more polyphenols than green, oolong, or black teas. The polyphenols in white tea are thought to boost your liver's ability to produce enzymes that break down histamines (the chemicals that cause allergic reactions).
The liver also filters out toxins and metabolizes hormones. Tea's catechins, proanthocyanidins, and flavonols reduce stress hormones that can keep you awake. Some experts believe that histamines are partially responsible for sleeplessness, so drinking white tea may be helpful.
4. Warm Milk With Honey
The combination of warm milk and honey is often used as a sleep aid in countries worldwide, especially India. Honey contains sleep-inducing amino acids that relax your muscles, leading to better quality sleep. It also has compounds called flavonoids that help reduce inflammation and prevent the buildup of histamines.
Warm milk contains tryptophan, an amino acid that has significant sleep-inducing effects. It also boosts melatonin levels in the brain, which makes it easier to fall asleep. Another way to increase the natural hormone is with a melatonin drink for sleep. You can also try making honey-infused milk by warming up some whole milk and stirring in a spoonful of raw honey.
5. Chamomile, Lavender & Passion Flower Tea
Drinking a mild sedative tea before bedtime gives your body a boost in the best natural way. The herb blend contains chamomile, which is used to soothe nerves and relax muscles. It also contains passionflower, which helps reduce anxiety and promote sleep. Lavender is often used to ease stress, induce relaxation, and treat tension headaches. It has also been known to soothe upset stomachs and calm nerves.
Another nightcap for sleeping is a melatonin mix. Melo Mix is available in three delicious flavors and is easy to mix 30 minutes before bed. Add the melatonin drink for sleep to your nightly routine and improve your overall wellness.