According to the Mayo Clinic, adults require 7 hours or more of sleep per night. Regularly sleeping less than seven hours a night has been linked to problems such as weight gain, body mass index of 30 or more, diabetes, high blood pressure, heart disease, stroke, depression, and more. Focusing on what you eat before bed and getting into the routine are important factors. What you drink can also give you a better night’s sleep.
We’ve gathered information from some of the dieticians on our board of medical experts so you can see which drinks are best for a better night’s sleep. Here’s what to sip on, and for more sleep information, check out our top 3 tips for better sleep.
For some people, drinking milk at night can help them relax before bed, and there are several ways to drink it. This can be in the form of hot milk, hot chocolate, or even golden milk (turmeric milk).
“Many people say it helps them relax and unwind,” says Toby Amidor, MS, RD, CDN. “There is no scientific evidence, however, if you feel that drinking a nutrient-rich beverage before bed will help you sleep better and relax, then do it!”
“Milk is a high-quality protein, which means it’s a great source of essential amino acids,” says Amy Goodson, MS, RD, CSSD, LD. “Casein, which is the main protein constituent in milk (about 80% of milk protein), is a slower digesting protein that has been shown to promote satiety by leaving you fuller as you fall asleep.”
Drinking milk can also help ease sleep disturbances. The drink also contains tryptophan, which is a precursor to melatonin, the hormone that regulates sleep. Therefore, not only is a glass of milk before bed a satiating snack that provides 13 essential nutrients, it can also help improve sleep quality.
Chamomile is an herb that derives from the daisy-like flowers of the Asteraceae plant family and has been consumed for centuries as a natural remedy for many conditions such as lowering blood sugar, reducing inflammation, treating cold symptoms. and sleep deprivation.
“Chamomile extract has been promoted for its sedative effects for centuries,” says Goodson. “There is some research to suggest that chamomile may be helpful in improving sleep quality and reducing physical symptoms of sleep failure. There is also some promise that chamomile extract may have anti-insomnia effects as well. however more research is needed to fully support this claim. “
It’s not the most common drink, but cherry juice boasts many health benefits, such as boosting immunity, reducing inflammation, and improving sports performance. Cherry juice is similar to milk in that it contains high amounts of melatonin called the precursor tryptophan, which helps you sleep better.
“Studies have shown that consuming cherry juice, particularly sour cherries, can increase the body’s natural production of melatonin,” says Goodson. “Research on cherry juice and sleep has shown improvements in sleep quality, a reduced number of nocturnal awakenings and an increase in total sleep time.”
Originally, lavender was used as a form of aromatherapy, widely believed to create hypnotic effects, act as a mood stabilizer, and enhance mothers’ positive feelings towards their babies. It now also acts as a tea that can potentially calm the drinker and is made by brewing the purple buds of the Lavandula angustifolia plant with hot water.
A study published in the journal Worldviews of Evidence-Based Nursing found that lavender tea helped with depression and fatigue, especially in women after giving birth.
This study was conducted in Taiwan to evaluate the effectiveness of lavender tea in relieving sleep quality, fatigue and depression; and in improving maternal-infant attachment during the early postpartum period. The research found that the women in the experiment appeared to have less fatigue and depression, as well as showing a greater bond with their baby than the control group.