Do you have difficulty falling asleep? You probably know that getting a good night’s rest is crucial to your overall health and wellbeing. But, if you have a hard time falling asleep, you won’t get the recommended hours of sleep needed for an optimal function of your body systems.
What’s more, sleeping less than six hours a night can cause many health problems in the long run, and even shorten your lifespan.
People with insomnia or sleep apnea know how the lack of sleep affects their health and everyday life, so they are constantly looking for a solution to this problem.
Forget about sleeping pills and try these ten natural solutions that will help you fall asleep and improve your sleep quality.
10 Drinks to Help You Sleep
1. Ovaltine Malt
Ovaltine contains high amounts of phosphorus, zinc, magnesium, iron, and B vitamins. Moreover, the malt in its content has tryptophan which converts quickly to serotonin, creating the sleep hormone melatonin. Drink before bedtime, and you won’t have any troubles falling asleep.
2. Chamomile and Lavender Tea
The University of Michigan Medical Center has published a study which proved the calming effects of lavender and chamomile tea. Prepare a cup of any of these teas in the evening, and you’ll have a good night’s sleep.
3. Banana Cherry Smoothie
Combine banana, milk, nutmeg, and cherries to sleep like you are a teenager again. Banana has serotonin and melatonin, milk has tryptophan, cherries and honey have melatonin, and nutmeg as a natural relaxant.
As you can see, this is one delicious anesthesia that will ensure you have a good quality sleep. Also, you can add some almonds and flax seeds if you like to give your smoothie more sleep-boosting properties.
4. Tilia and Lemongrass Tea
The ingredients of this powerful tea include tilia, lemongrass, chamomile, orange blossoms, hawthorn berries, and rosebuds. You might want to consult your doctor before trying out this tea, as some of the ingredients might cause certain side effects.
Although you may not feel the benefits right away, allow your body to adjust to the specific ingredients, and you’ll soon be sleeping like a log.
5. Tart Cherry Juice
The crucial ingredient in this juice is cherries due to the presence of melatonin in their content. The European Journal of Nutrition has published the results of a research which studied the effects of tart cherry juice on the sleep quality of a group of participants.
Apparently, the juice managed to reduce their insomnia significantly, as well help they get a good night’s rest. Drink 8 ounces of cherry juice two times a day, once in the morning and then around two hours before going to bed.
6. Warm Milk
Drinking a glass of warm or cold milk before bed is probably one of the oldest remedies for insomnia. This is because milk contains tryptophan – an amino acid which stimulates the production of serotonin. However, we must say researchers haven’t proven that foods which contain this amino acid provide the same hypnotic effects as pure tryptophan.
7. Organic Rooibos Tea
Another tea that provides calming and relaxing effects. The ingredients include organic rooibos, spearmint, orange peel, passion flower, chamomile, valerian root extract, and stevia – all of which improve the sleep quality.
8. Decaffeinated Green Tea
This tea contains theanine – amino acid which helps relieve stress, anxiety and improves sleep. Going to bed without feeling stressed is surely a plus if you like to fall asleep fast and get a good night’s sleep.
9. Lemon Balm Tea
According to the University of Maryland Medical Center, lemon balm has long been used as a natural ingredient to relieve stress and anxiety, and promote better rest. You can prepare a lemon balm tea and drink it before bedtime.
10. Valerian Tea
This tea increases the levels of gamma-aminobutyric acid (GABA) which helps regulate nerve cells and ensures better sleep. Prepare a cup of valerian tea, preferably using valerian roots. Drink before going to bed, and you’ll immediately feel more relaxed.
The key ingredients responsible for the sleep-improving properties of these drinks are:
- Valerian root
- Research these ingredients before trying any of these drinks, as some of them might cause allergic reactions.
- Don’t think that trying multiple drinks at the same time will give you a better
- Moderation is the key to many things in life, including these natural solutions. Try one drink at a time to see its effects, and continue until you find what best work for you.