Many of us have trouble getting to sleep or having a good night’s rest. Insomnia is a common problem for many people and is thought to affect one in three adults.
Good sleep hygiene can include simple actions such as making sure that your room is at a comfortable temperature before you go to sleep. Generally, this is cooler than you might think – Peter Alexander report that between 60 and 75F is the ideal temperature. Going to bed around the same time each night is also thought to help.
Listening to soothing music can also aid relaxation and help you to unwind. If you are still struggling, here are the four best drinks before bed for better sleep:
1. Hot Milk
If you struggle to fall asleep, having a cup of warm milk before bed may help. The amino acid, tryptophan, is found in milk and other foods such as turkey. This is thought to make you sleepy by raising the levels of serotonin and melatonin (which are sleep-inducing chemicals) in the brain. Warm milk will fill you up, and this can also make you feel drowsy. It can also remind us of our childhood and can be a good signal to the brain that it is time to go to sleep.
2. Chamomile Tea
Many people enjoy drinking herbal teas, but drinking a cup of chamomile tea before going to bed could really help you catch some needed Z’s. The powerful herb has been used for many years and is widely used for sleeping. Chamomile tea is caffeine-free tea and cheap to buy, easy to find, tastes great and can even help to reduce your stress levels and anxiety. So why not give it a go?
3. Banana Smoothie
We all know bananas are good for us, so how about trying a banana smoothie before bed? Bananas are great for sleep and contain plenty of magnesium and potassium to promote muscle relaxation. Bananas also contain high levels of Vitamin B6, which helps us to sleep. So, the next time you want some sweet dreams, make yourself a banana smoothie before bed!
4. Cherry juice
Did you know that cherries help you to get to sleep because they contain natural sources of melatonin?
Drinking a glass of cherry juice before bed can help to regulate your sleep and body clock. A recent study suggests that drinking the red juice at night could help you gain 84 minutes of extra sleep. Making cherry juice at home can be a cheaper, healthier option as some shop-bought juices contain extra sugar. If you do purchase cherry juice from a shop, make sure you buy unsweetened cherry juice as many contain extra additives. Eating cherries boosts the immune system and is even said to improve your memory. What’s not to like?
Phil McNamara is a drinking water industry expert. He has been engaged in the study of water issues since shortly after graduating from college and shares his expertise on the Water Filters FAST website. When he’s not keeping up on the latest water filters and purification systems, he likes to spend his time exploring the beautiful landscapes of Arkansas.
