According to the Mayo Clinic, adults need at least 7 hours of sleep per night. Getting less than 7 hours of sleep per night on a regular basis is associated with problems such as weight gain, obesity index of 30 and above, diabetes, high blood pressure, heart disease, stroke, and depression. Focusing on what to eat before bedtime and getting into daily life are the main factors. What you drink can also give you a better night’s sleep.
We have gathered information from the nutritionists of the Medical Experts Committee so you can know what the best drinks are for a better sleep. Here’s what to drink, and for more information about sleep, check out our three best tips for a better night’s rest.
For some people, drinking milk at night can help them relax before bedtime, and there are several ways to drink it. It can be in the form of warm milk, hot hot cocoa, or golden milk (turmeric milk).
“Many people say it helps to relax and relieve stress,” says Toby Amidor of MS, RD, and CDN. “But if there’s no scientific evidence, but you feel that drinking a nutrient-rich drink before bedtime will help you sleep better, relax, and drink it!”
“Milk is a high quality protein, which means it’s an excellent source of essential amino acids,” said Amy Goodson, MS, RD, CSSD, LD. “Casein (about 80% of milk protein), the main protein component in milk, is a slow-digesting protein that has been shown to promote satiety and increase satiety when you fall asleep.”
Drinking milk may help alleviate sleep disorders. The beverage also contains tryptophan, a precursor to the sleep-regulating hormone melatonin. Therefore, a glass of milk before bedtime is not only a satisfying snack that provides 13 essential nutrients, but can also help improve sleep quality.
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Chamomile is an herb derived from the flowers of Asteraceae chicks and has been consumed for centuries as a natural remedy for a variety of symptoms, including lowering blood glucose levels, reducing inflammation, treating cold symptoms, and treating sleep deprivation. I did.
“Camomile extract has been advertised for many years because of its sedative effects,” says Goodson. “There are several studies suggesting that chamomile tea may be beneficial in improving sleep quality and reducing the physical symptoms of sleep deprivation. Chamomile extract also has an insomnia control effect. There are some promises that may be possible, but further research is needed to fully support this claim. “
Although not the most common beverage, cherry juice boasts many health benefits such as improved immunity, reduced inflammation and improved sports performance. Cherry juice is similar to milk in that it contains a large amount of melatonin, called the precursor tryptophan. This will help you get a better night’s sleep.
“Studies show that consuming cherry juice, especially from tart cherries, can increase the body’s natural production of melatonin,” says Goodson. “Studies surrounding cherry juice and sleep have shown improvements in sleep quality, a decrease in the number of nighttime awakenings, and an increase in total sleep time.”
Originally, lavender was used as a form of aromatherapy and was widely believed to produce a hypnotic effect, act as a mood stabilizer, and enhance a mother’s positive feelings towards her baby. It now also functions as a tea that can soothe the drinker and is made by brewing the purple buds of the Lavandula angustifolia plant in hot water.
Studies published in the journal Evidence-based worldview of nursing Lavender tea has been found to be particularly useful for postpartum women’s depression and malaise.
This study was conducted in Taiwan to evaluate the effectiveness of lavender tea in alleviating sleep quality, fatigue and depression. Improvement of mother-child attachment in the early postpartum period. Studies have shown that women who participated in the experiment had less fatigue and depression and had stronger ties to their babies than the control group.
