Getting good sleep is very hard in today's hectic life. Stress, excess screen time, and irregular schedules can all mess with our natural sleep patterns, ushering us into restless nights. Fortunately, nature offers such a range of soothing drinks to calm the mind and unwind the body right before bedtime. Here are six sedative drinks you can try as part of your bedtime ritual for a good night's sleep.
Warm Milk
Warm milk is a perennial bedtime drink. It contains an amino acid called tryptophan, which works like a natural sleep inducer as it produces serotonin and melatonin. The soothing warmth of milk could be slightly pacifying, too, making a person drowsy enough to easily doze off to sleep. A pinch of turmeric or a spoon of honey will not only invigorate the taste of the milk but also enhance its health benefits—thereby making this simply a sweet ritual.
Chamomile Tea
Chamomile tea is known to be a calm-inducing herbal tea. It contains the antioxidant apigenin, which binds to receptors in the brain, inducing drowsiness and reducing anxiety. Therefore, having a cup of this gentle-tasting herbal tea right before going to bed will calm your body and mind, prepare you for sleep, and really make it easier to fall asleep.
Almond Milk
Another dairy-free alternative is almond milk, which helps in better sleep. It is rich in magnesium, a mineral that plays an important role in muscle relaxation and sleeping. Moreover, almond milk contains riboflavin and tryptophan, which aid in the production of serotonin and melatonin. So, a warm glass of almond milk before bed will help you relax and be sure to give you a good night's sleep.
Valerian Root Tea
Valerian root tea is an herbal, effective sleep inducer against insomnia and anxiety. The valerian root contains compounds that increase the amount of gamma-aminobutyric acid in the brain, hence inducing a sedative effect on the nervous system. It has a strong, earthy taste, but its sleep-inducing benefits make for a worthy shot at trying it out on those who have sleep disturbances.
Lavender Tea
Although lavender is most famous for its calming smell, actually, it's a tea that induces sleep. With a light floral flavor, the tea is known to curb anxiety and increase the quality of sleep. A cup of lavender tea before bed really works wonders on calming down the body and the mind to enable one to get deep and restful sleep.
Ashwagandha Tea
Ashwagandha is an ancient herb used in Ayurvedic medicine to relieve stress. Ashwagandha tea is considered to decrease the levels of cortisol—the hormone responsible for stress—and induces relaxation. Having adaptogenic properties, it helps the body counteract stress and rebalance it. Ashwagandha tea can help your mind compose a bit before going to bed and improve the quality of your sleep in general.