What to drink to fall asleep? Definitely not alcohol. As you probably already know, quality sleep is essential for physical and mental health, but many people have difficulty falling asleep or staying asleep throughout the night. There are many ways to improve the quality of your sleep, and the drinks you drink before bed can play an important role. Over time, several natural drinks have been discovered that, consumed carefully and in the right quantities, can help you fall asleep more easily. At the same time, the atmosphere in the room and your comfort play a crucial role, and attention to small details, such as choosing the right pajamas, can make all the difference in ensuring a restful sleep. Here's what you can drink to fall asleep faster and sleep better.
Warm milk: a classic remedy for a peaceful sleep
Did you know that warm milk is one of the oldest and most effective remedies for falling asleep? It contains an amino acid that plays a key role in the production of serotonin and melatonin, the hormones responsible for inducing sleep and regulating your circadian rhythm. When you drink warm milk before bed, it can help increase melatonin levels in your body, which makes it easier to fall asleep.
For best results, it is recommended to drink a glass of warm milk about 30 minutes before going to bed. The ideal amount is around 200-250 ml, so as not to cause an excessive feeling of satiety that could affect the comfort before sleep. The milk can be consumed plain or, for an even more relaxing effect, you can add a little honey or cinnamon.
It is important to note that milk is not suitable for everyone. People with lactose intolerance or allergies to milk protein should avoid this drink or opt for plant-based alternatives, such as almond or oat milk, which can have a similar effect. Also, excessive milk consumption can lead to digestive upset or frequent waking up at night to go to the bathroom. So, moderation is key to benefiting from milk's sleep-inducing properties.
Sleep tea for adults
In traditional medicine, herbal teas have long been used as a basis for natural therapy to relieve sleep disorders. Studies show that most of the sedative effects caused by these medicinal plants occur due to their interaction with neurotransmitters, or chemical messengers, in the brain.
For example, a neurotransmitter called gamma-aminobutyric acid produces a calming effect and plays an important role in reducing hyperactivity associated with anxiety, stress, and fear. Valerian tea is an example of a sleep tea for adults that activates this specific neurotransmitter.
Experts believe there is also a behavioral component to teas before bed. If we think about stress, we know that when we are stressed or facing problems in our daily lives that cause us anxiety, we can experience mental or physical side effects that cause physical discomfort or even a bad mood before bed.
Counteracting anxiety before bed is important, and this is where sleep hygiene comes into play.
Classic chamomile tea
Chamomile has been known for centuries for its relaxing and calming properties. Chamomile tea is a popular drink for those who need to unwind after a tiring day and prepare their bodies for sleep. This herb contains apigenin, an antioxidant that binds to receptors in the brain and induces drowsiness. Chamomile tea can also reduce symptoms of anxiety and help alleviate occasional insomnia.
To enjoy the benefits of chamomile tea, it is advisable to drink a cup about 30-45 minutes before bedtime. The tea should be freshly brewed, and a 200-250 ml cup is enough to induce a state of relaxation. Although chamomile tea is considered safe for most people, it is important to keep in mind certain contraindications. People allergic to certain plants, such as ragweed, should avoid chamomile, as they may experience allergic reactions. Pregnant or breastfeeding women should also consult a doctor before consuming chamomile tea, as its effects in such conditions are not completely known.
It is best not to add sugar to chamomile tea, as it can counteract the calming effects of the herb. If you feel the need to sweeten the drink, you can use a little honey, which also has calming and relaxing properties.
Valerian tea
Valerian is a medicinal herb that has long been used to treat sleep problems and anxiety. Valerian root contains substances that have a sedative effect on the central nervous system, reducing stress and tension and thus helping to induce sleep. Valerian tea is an ideal option for those who suffer from chronic insomnia or experience restlessness before bedtime.
To make an effective valerian root tea, you can use either fresh root or tea bags available at health food stores. A cup of tea (about 250 ml) drunk 30-60 minutes before bedtime can help relax the body and help you fall asleep faster. However, it is important not to overdo it. Excessive consumption of valerian tea can cause side effects, such as headaches, dizziness, or digestive problems.
It is recommended that valerian tea be used occasionally or for short periods of time, as some tolerance may develop. Additionally, people taking sedatives or antidepressants should consult a doctor before consuming valerian, as it may interact with these treatments. In terms of taste, valerian has a slightly bitter flavor, but this can be balanced with a little honey or lemon.
The importance of atmosphere and comfort for a restful sleep
In addition to drinks that can help you fall asleep, the atmosphere in your bedroom and the overall comfort are essential to ensuring that you get quality sleep. Even if you drink relaxing teas or warm milk, if the environment in which you sleep is not conducive, you will have difficulty falling asleep or staying asleep throughout the night.
One of the simplest and most effective things you can do is make sure your bedroom is dark, quiet, and at an optimal temperature. Darkness stimulates the production of melatonin, the hormone responsible for sleep, while external noises can disrupt the natural rhythm of sleep. It is recommended to keep the room at a slightly lower temperature, around 18-20 degrees Celsius, to promote relaxation of the body.
Personal comfort also plays a significant role. Choosing the right pajamas can directly influence the quality of your sleep. Pajamas made from natural materials , such as cotton or linen, allow your skin to breathe and reduce the risk of overheating during the night. It's important to choose clothing that isn't too tight and that allows you to move freely in bed. Additionally, investing in quality bedding and an ergonomic pillow can make a significant difference in how you feel in the morning.
Another crucial aspect is your bedtime routine. Try to avoid using electronic devices at least an hour before bed, as the blue light emitted by screens can affect melatonin production and delay falling asleep. Instead, you can opt for a relaxing activity, such as reading a book or practicing deep breathing techniques.
Another important aspect of improving your sleep is establishing a consistent bedtime routine. Our bodies function best when we follow a regular schedule, so try to go to bed and wake up at the same time every day. Also, avoid heavy meals and stimulants, such as coffee or energy drinks, at least a few hours before bedtime. Regular physical activity, but not too close to bedtime, can help reduce stress and improve the quality of your sleep. This way, you will create a balance between your daily routine and soothing drinks, achieving a restful sleep.
So, there are several natural drinks, such as warm milk, chamomile tea, or valerian tea, that can help you relax and fall asleep more easily. However, their effect is amplified when combined with the right atmosphere and a high level of personal comfort. Pay attention to both the drinks you consume before bed and the environment in which you sleep, to ensure a restful and quality sleep.
Sources:
https://diet.mayoclinic.org/us/blog/2022/healthy-habits-for-a-better-night-s-sleep/
https://health.clevelandclinic.org/foods-that-help-you-sleep
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