In today's fast-paced world, finding time for self-care has become increasingly challenging. With work deadlines, pandemic-related health concerns, and the pressures of managing various responsibilities, many people have adopted unhealthy lifestyle habits. These can lead to issues such as irregular sleep patterns, digestive problems, increased stress, and anxiety.
Fortunately, there are effective strategies to counteract these issues, beginning with prioritizing quality sleep. Adequate sleep offers numerous benefits for both physical and mental well-being, leaving us energized, refreshed, and in a better mood throughout the day.
For those struggling to fall asleep, simple remedies can make a difference. One effective strategy is enjoying a soothing beverage before bedtime. Many of these drinks are easy to prepare at home and offer various health benefits.
To help you improve your sleep quality, we’ve compiled a list of DIY bedtime drinks. By swapping out sugary or caffeinated options for these healthier alternatives, you can make more mindful choices that promote better sleep. However, if you continue to experience sleep difficulties, it's crucial to consult a physician or sleep therapist for professional advice.
# Chamomile teaHerbal teas, known as tisanes, are renowned for their natural properties that promote relaxation after a tiring day. Chamomile, in particular, contains compounds with soothing effects that aid in inducing sleep and alleviating symptoms of anxiety and depression. These chamomile flowers are also rich in antioxidants.
Furthermore, a 2009 study revealed that regular consumption of chamomile extract significantly reduced anxiety symptoms by nearly 50%. In addition to its medicinal benefits, chamomile tea helps maintain heart health and reduces the risk of cancer.
Preparing this do-it-yourself drink is simple. Boil water in a kettle, add the tea, and allow it to steep for a while. Then, pour the brewed tea into a cup and savor the calming aroma that instantly relaxes your senses.
For added variety, feel free to include ingredients like honey, ginger, and apple mint leaves. Other options such as lavender, cinnamon, and a touch of maple syrup can enhance the flavor and boost immunity.
# Milk with turmericFor ages, mothers and grandmothers have extolled the numerous health benefits of milk. Apart from being an excellent source of calcium, milk contains a significant amount of tryptophan, an amino acid that converts into the hormone melatonin upon consumption, promoting sleepiness.
In addition, turmeric, commonly used in Indian cuisine, aids digestion and is renowned for its anti-inflammatory properties.
Blending warm milk with turmeric creates a delightful nighttime beverage that provides a comforting sensation. However, if you have lactose intolerance, you can opt for plant-based milk alternatives such as cashew, oats, or almond milk.
This do-it-yourself drink couldn't be simpler. Add turmeric to warm milk and stir thoroughly. For added flavor, you can sprinkle a pinch of cinnamon or ginger. If desired, sweeten the drink with honey to taste, and there you have it! Your turmeric milk is ready.
Enjoy it as a creamy post-dinner beverage to enhance metabolism and promote better sleep quality.
# Tart cherry juiceA pilot study conducted by the American Journal of Therapeutics has demonstrated that the consumption of tart cherry juice can effectively reduce insomnia. The study focused on adults aged 50 and above who consumed 250 ml of cherry juice twice daily for a duration of two weeks.
The results of the study revealed significant improvements in the participants' sleep patterns. After incorporating the tart cherry juice into their routine, these adults experienced an additional 84 minutes of sleep on average.
The presence of the amino acid tryptophan in tart cherries contributes to inducing sleep and regulating the sleep-wake cycle. It is worth noting that while both sweet and tart cherries can aid in melatonin release, tart cherries possess a higher melatonin content, which further facilitates sleep.
If you plan to incorporate this beverage into your nighttime routine, it is recommended to follow the study's protocol and consume two glasses of 250 ml of tart cherry juice daily for two weeks. However, it is always advisable to consult with a physician before making any significant changes to your diet or routine.
# Valerian teaValerian, an ancient medicinal herb, has been traditionally used to address insomnia and sleep disorders. The roots of the Valerian plant contain beneficial compounds such as hesperidin and linarin, which are antioxidants known for their sleep-enhancing properties. Additionally, valerenic acid, another compound found in the root, aids in the breakdown of gamma-aminobutyric acids (GABA) in the brain, promoting a sense of calmness and tranquility.
Recognizable by its pink and white flowers, the Valerian plant is particularly useful in maintaining sleep patterns, particularly for menopausal women.
Creating a DIY drink with Valerian is incredibly simple. Similar to chamomile flowers, steeping two to three Valerian roots in hot water for approximately 10-15 minutes and then straining will provide a warm beverage for consumption.
# Ashwagandha teaAshwagandha roots are another medicinal herb known for their sleep-inducing properties. Widely used in ancient Ayurvedic medicine, Ashwagandha is commonly employed to treat insomnia.
Not only the roots but also extracts from the leaves and berries of Ashwagandha are utilized to address stress, anxiety, arthritis, and promote a state of relaxation for a restful sleep.
If you're not fond of the taste of Ashwagandha tea, there's an alternative to explore: Moon milk. By adding ingredients such as cinnamon, cardamom, nutmeg, and Ashwagandha to milk, you can create a creamy and comforting nighttime beverage. For an extra touch of indulgence, you can incorporate rose petals and tart cherry juice to achieve a distinct flavor.
While Ashwagandha is commonly available locally and in tea bags, it is crucial to consult a doctor before consumption. This is especially important for individuals with heart and thyroid conditions, breastfeeding women, and those with autoimmune disorders, as Ashwagandha may have adverse effects in these cases.
# Lemon balm teaLemon balm is a valuable herb known for its ability to reduce stress, anxiety, and promote a calming effect. It is often used to alleviate insomnia and relieve indigestion, among other benefits.
Lemon balm possesses a unique flavor profile, combining tartness with a touch of sweetness. It offers a refreshing citrus taste along with a hint of mintiness.
When it comes to preparing this do-it-yourself beverage, there are multiple approaches you can take. You can make a basic tea using either dried or fresh lemon balm leaves. Simply steep the lemon balm leaves in hot water for 10-15 minutes, then strain the mixture. Add honey to taste, and savor the warmth of this delightful drink.