9 natural drinks to help you sleep better

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Options for those who don't want to abuse sleeping pills.

1. Cherry juice

Cherry juice helps to fall asleep faster 1. D. S. Kelley, Y. Adkins, K. D. Laugero. A review of the health benefits of cherries / Nutrients

2. M. P. St-Onge, A. Mikic, C. E. Pietrolungo. Effects of diet on sleep quality / Advances in Nutrition due to its high content 1. Cherries, sweet, raw - Nutrition Facts & Calories / NutritionData, 2. M. Garrido, J. Espino, A. F. Toribio-Delgado, et al. A jerte valley cherry-based product as a supply of tryptophan / International Journal of Tryptophan Research of tryptophan. This is amino acid 1. Tryptophan / PubChem

2. J. Cubero, F. Toribio, M. Garrido, et al. Assays of the amino acids tryptophan in cherries by HPLC-fluorescence / Food Analytical Methods, required for the production of the hormone melatonin, which is responsible for the body's sleep and wake-up.

Two studies have clearly demonstrated 1. G. Howatson, P. G. Bell, J. Tallent, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality / European Journal of Nutrition

2. J. N. Losso, J. W. Finley, N. Karki, et al. Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms / American Journal of Therapeutics, that ingesting the juice twice daily resulted in a significant improvement in nighttime rest and decreased waking in the middle of the night. It should be noted that both sweet and sour cherry varieties are effective, but the latter have a stronger 1. L. M. McCune, C. Kubota, N. R. Stendell-Hollis, C. A. Thomson. Cherries and health: A review / Critical Reviews in Food Science and Nutrition

2. G. Howatson, P. G. Bell, J. Tallent, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality / European Journal of Nutrition

3. S. Burkhardt, D. Xian Tan, L. C. Manchester. Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus) / Journal of Agricultural and Food Chemistry

4. D. S. Kelley, Y. Adkins, K. D. Laugero. A review of the health benefits of cherries / Nutrients action.

Another experiment W. R. Pigeon, M. Carr, C. Gorman, M. L. Perlis. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: A pilot study / Journal of Medicinal Food found that those who consumed two cups (480 ml) of cherry juice per day for two weeks had a total sleep increased by 84 minutes. So give preference to this drink and you will sleep more and better.

2. Chamomile tea

Chamomile tea has traditionally been used to calm the nerves. In addition, it brings many health benefits, as it possesses J. K. Srivastava, E. Shankar, S. Gupta. Chamomile: A herbal medicine of the past with bright future / Molecular Medicine Reports anti-inflammatory action, improves skin condition and helps with colds.

Several studies 1. M. Adib-Hajbaghery, S. N. Mousavi. The effects of chamomile extract on sleep quality among elderly people: A clinical trial / Complementary Therapies in Medicine

2. S.-M. Chang, C.-H. Chen. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial / Journal of Advanced Nursing

3. M. J. Leacha, A. T. Page. Herbal medicine for insomnia: A systematic review and meta-analysis / Sleep Medicine Reviews

4. T. Hong Hieu, M. Dibas, K. A. S. Dila, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials / Phytotherapy Research, in which patients with various sleep disorders participated, showed that drinking chamomile tea for two weeks makes it easier to fall asleep and relieves the symptoms of insomnia.

Tea at a concentration of four tablespoons of chamomile in a glass (237 ml) of boiling water can be drunk every day, and it will not cause 1. M. Yurcheshen, M. Seehuus, W. Pigeon. Updates on nutraceutical sleep therapeutics and investigational research / Evidence-based Complementary and Alternative Medicine: eCAM

2. S. M. Zick, B. D. Wright, A. Sen, J. T. Arnedt. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: A randomized placebo-controlled pilot study / BMC Complementary and Alternative Medicine no side effects.

3. Indian ginseng tea

Ashwagandha (Indian ginseng, winter cherry) is a powerful medicinal plant. Extracts from its roots, berries and leaves are used 1. C. Andrade, A. Aswath, S. K. Chaturvedi, et al. A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera / Indian Journal of Psychiatry

2. K. Chandrasekhar, J. Kapoor, S. Anishetty. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults / Indian Journal of Psychological Medicine for the treatment of stress and anxiety. Plus, Ashwagandha / MedlinePlus is good for arthritis.

Ashwagandha root contains a compound called triethylene glycol M. K. Kaushik, S. C. Kaul, R. Wadhwa, et al. Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction / PLoS ONE. Studies in both mice and humans show 1. A. Deshpande, N. Irani, R. Balakrishnan. Study protocol and rationale for a prospective, randomized, double-blind, placebo-controlled study to evaluate the effects of Ashwagandha (Withania somnifera) extract on nonrestorative sleep / Medicine

2. A. A. Raut, N. N. Rege, F. M. Tadvi. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers / Journal of Ayurveda and Integrative Medicine, that this substance helps the body to relax and prepare for rest, and also improves the overall quality of sleep.

Indian ginseng can be mixed with cardamom, cinnamon and nutmeg and added to warm milk. It is also great for making tea. This drink is generally harmless, but should not be followed 1. Ashwagandha / MedlinePlus

2. E. Ernst. Herbal medicinal products during pregnancy: Are they safe? / BJOG: An International Journal of Obstetrics & Gynaecology for people with autoimmune disorders, pregnant or breastfeeding women, and those taking medications for blood pressure, high sugar, or thyroid problems.

4. Valerian root tea

Valerian is another traditional effective remedy. Research confirms that its extract is quite effective 1. S. Taavoni, N. N. Ekbatani, H. Haghani. Valerian / lemon balm use for sleep disorders during menopause / Complementary Therapies in Clinical Practice

2. S. Taavoni, N. Ekbatani, M. Kashaniyan, H. Haghani. Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial / Menopause

3. M. Yurcheshen, M. Seehuus, W. Pigeon. Updates on nutraceutical sleep therapeutics and investigational research / Evidence-based Complementary and Alternative Medicine: eCAM

4. M. I. Fernández-San-Martín, R. Masa-Font, L. Palacios-Soler, et al. Effectiveness of Valerian on insomnia: A meta-analysis of randomized placebo-controlled trials / Sleep Medicine in the fight against insomnia.

To prepare 1. S. Hadley, J. J. Petry. Valerian / American Family Physician

2. S. Bent, A. Padula, D. Moore, et al. Valerian for sleep: a systematic review and meta-analysis / American Journal of Medicine

3. A. Nunes, M. Sousa. Utilização da valeriana nas perturbações de ansiedade e do sono: qual a melhor evidência? [Use of valerian in anxiety and sleep disorders: what is the best evidence?] / Acta Médica Portuguesa tea, brew 2-3 grams of valerian root in a cup (237 ml) of hot water and let sit for 10-15 minutes. This drink is completely safe and does not negatively affect circadian rhythms. However, the abuse of 1. S. Tokunaga, Y. Takeda, T. Niimoto, et al. Effect of valerian extract preparation (BIM) on the sleep-wake cycle in rats / Biological and Pharmaceutical Bulletin

2. D. O. Kennedy, W. Little, C. F. Haskell, A. B. Scholey. Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress / Phytotherapy Research can lead to increased anxiety.

There are other restrictions: Valerian cannot be used by pregnant women. Valerian - Fact Sheet for Health Professionals / Office of Dietary Supplements of the U. S. National Institutes of Health. In addition, it must not be mixed with alcohol.

5. Mint tea

Peppermint tea is believed to have 1. D. L. McKay, J. B. Blumberg. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.) / Phytotherapy Research

2. J. Thompson Coon, E. Ernst. Herbal medicinal products for non-ulcer dyspepsia / Alimentary Pharmacology & Therapeutics with antiviral, antimicrobial and even anti-allergenic properties. She can also help 1. R. Khanna, J. K. MacDonald, B. G. Levesque. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis / Journal of Clinical Gastroenterology

2. B. D. Cash, M. S. Epstein, S. M. Shah. A novel delivery system of peppermint oil is an effective therapy for irritable bowel syndrome symptoms / Digestive Diseases and Sciences for indigestion and irritable bowel syndrome. In addition, 1. D. L. McKay, J. B. Blumberg. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.) / Phytotherapy Research

2. D. P. de Sousa, E. Raphael, U. Brocksom, T. J. Brocksom. Sedative effect of monoterpene alcohols in mice: a preliminary screening / Journal of Biosciences: Zeitschrift für Naturforschung C

3. I. Samojlik, S. Petković, N. Mimica-Dukić, B. Božin. Acute and chronic pretreatment with essential oil of peppermint (Mentha × piperita L., Lamiaceae) influences drug effects / Phytotherapy Research that peppermint has a beneficial effect on falling asleep, although more research is needed to determine the mechanism of this effect.

Boil two glasses of water (420 ml) and add a handful of peppermint there, leave for at least five minutes. Please note that such a drink should not be followed 1. Z. Z. R. M. Weerts, A. A. M. Masclee, B. J. M. Witteman, et al. Efficacy and safety of peppermint oil in a randomized, double-blind trial of patients with irritable bowel syndrome / Gastroenterology

2. Use Peppermint / Drugs.com with medicines for blood pressure, indigestion or diabetes. If you are prescribed any other medications, it is worth consulting with your doctor before introducing mint tea into your diet.

6. Warm milk

Everyone knows that it is good to drink warm milk before going to bed. The fact is that milk contains Tryptophan Foods highest in Tryptophan / NutritionData, and therefore helps to fall asleep faster 1. S. D. Paredes, A. M. Marchena, I. Bejarano, et al. Melatonin and tryptophan affect the activity-rest rhythm, core and peripheral temperatures, and interleukin levels in the ringdove: changes with age / Journals of Gerontology

2. S. D. Paredes, M. Pilar Terrón, J. Cubero, et al. Tryptophan increases nocturnal rest and affects melatonin and serotonin serum levels in old ringdove / Physiology & Behavior and makes it easier to adapt to jet lag. It also helps increase serotonin levels, which are responsible for feelings of happiness and well-being.

Numerous studies 1. A. Fakhr-Movahedi, M. Mirmohammadkhani, H. Ramezani. Effect of milk-honey mixture on the sleep quality of coronary patients: A clinical trial study / Clinical Nutrition ESPEN

2. M. Valtonen, L. Niskanen, A.-P. Kangas, T. Koskinen. Effect of melatonin-rich night-time milk on sleep and activity in elderly institutionalized subjects / Nordic Journal of Psychiatry

3. N. Kitano, K. Tsunoda, T. Tsuji, et al. Association between difficulty initiating sleep in older adults and the combination of leisure-time physical activity and consumption of milk and milk products: A cross-sectional study / BMC Geriatrics

4. I. J. I. de la Peña, H. J. Kim, J. B. la Peña, et al. A tryptic hydrolysate from bovine milk αs1 ‑ casein enhances pentobarbital ‑ induced sleep in mice via the GABAA receptor / Behavioral Brain Research have confirmed that milk reduces nighttime awakenings and helps muscles contract less during sleep. So make it a habit to drink a glass of this drink before bed, adding honey to it if desired. Contraindication - only for those with lactose intolerance.

7. Golden milk

The main ingredients of this drink are milk and turmeric. The latter is rich in a substance called curcumin 1. A. Kumar, A. Singh. Possible nitric oxide modulation in protective effect of (Curcuma longa, Zingiberaceae) against sleep deprivation-induced behavioral alterations and oxidative damage in mice / Phytomedicine

2. Z. Zdrojewicz, M. Szyca, E. Popowicz, et al. Kurkuma - nie tylko przyprawa [Turmeric - not only spice] / Polski Merkuriusz Lekarski

3. A. Noorafshan, M. Vafabin, S. Karbalay-Doust, R. Asadi-Golshan. Efficacy of curcumin in the modulation of anxiety provoked by sulfite, a food preservative, in rats / Preventive Nutrition and Food Science

4. Q. X. Ng, S. S. H. Koh, H. W. Chan, C. Y. X. Ho. Clinical use of curcumin in depression: A meta-analysis / Journal of the American Medical Directors Association - it alleviates the symptoms of insomnia, reduces inflammation, and also helps A. Kumar, A. Singh. Possible nitric oxide modulation in protective effect of (Curcuma longa, Zingiberaceae) against sleep deprivation-induced behavioral alterations and oxidative damage in mice / Phytomedicine for anxiety and depression.

To make golden milk, combine half a cup of milk (118 ml), one teaspoon of turmeric, 40 grams of ginger, and a teaspoon of honey. Bring to a boil, then reduce heat and simmer for 3-5 minutes.

The ingredients in golden milk are perfectly safe. However, people who are taking medications to thin the blood, lower the acidity of gastric acid, and treat diabetes should always seek counseling. 1. Possible Interactions with: Turmeric / St. Luke's Hospital

2. Ginger / WebMD with a doctor.

8. Almond milk

Almond milk is a drink made from a mixture of ground, unroasted almonds and water. Whole almonds alone can improve sleep quality: their oil has been used for many years by Z. Feyzabadi, F. Rezaeitalab, S. Badiee. Efficacy of Violet oil, a traditional Iranian formula, in patients with chronic insomnia: A randomized, double-blind, placebo-controlled study / Journal of Ethnopharmacology in traditional Iranian medicine for the treatment of insomnia. And modern research 1. Z. Feyzabadi, F. Rezaeitalab, S. Badiee. Efficacy of Violet oil, a traditional Iranian formula, in patients with chronic insomnia: A randomized, double-blind, placebo-controlled study / Journal of Ethnopharmacology

2. J. Ghafarzadeh, K. Sadeghniiat-Haghighi, O. Sadeghpour, et al. Investigating the prevalence of sleep disorder and the impact of sweet almond on the quality of sleep in students of Tehran, Iran / Iranian Journal of Public Health only confirms its effectiveness.

Almond milk contains 1. Almond milk / FoodData Central

2. R. Paroni, M. Dei Casa, J. Rizzo, et al. Bioactive phytochemicals of tree nuts. Determination of the melatonin and sphingolipid content in almonds and pistachios / Journal of Food Composition and Analysis

3. X. Meng, Y. Li, S. Li, et al. Dietary sources and bioactivities of melatonin / Nutrients tryptophan, as well as magnesium, a mineral that also helps 1. B. Abbasi, M. Kimiagar, K. Sadeghniiat, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial / Journal of Research in Medical: Isfahan University of Medical Sciences

2. D. Boomsma. The magic of magnesium / International Journal of Pharmaceutical Compounding

3. Y. Zeng, J. Yang, J. Du, et al. Strategies of functional foods promote sleep in human being / Current Signal Transduction Therapy to normalize sleep. However, it should be noted that this drink should not be taken by people with nut allergies.

9. Banana-almond smoothie

Banana is in no way inferior to Banana, raw / FoodData Central almonds in terms of magnesium and tryptophan content. This fruit also contains melatonin and a lot of potassium, which is needed by M. A. Grandner, N. Jackson, J. R. Gerstner, K. L. Knutson. Sleep symptoms associated with intake of specific dietary nutrients / Journal of Sleep Research for muscle relaxation. If you combine banana and almonds, you get a powerful natural sleeping pill.

To make a smoothie, combine one banana, one cup (237 ml) of almond milk, a tablespoon of almond butter, and ½ cup of ice. Other ingredients rich in magnesium and potassium can be added, such as herbs, orange juice, dark chocolate, yogurt, or avocado.