If you toss and turn, try these nighttime beverages to improve your sleep
The tree’s at the curb, family’s gone, and ornaments are safely stored in the attic. You can finally crawl into bed and grab a good night’s sleep. Or can you? Exhaustion doesn’t always lead to a solid night of snoozing, which can compromise the heart, soul, and mind.
Doctors recommend seven to nine hours of sleep, as research shows this deep resting state is a critical component of how well the body works, impacting brain functions and systemic physiology. Melanie Greene, a doctor at Brio Primary Care, explains, “Difficulty staying asleep is a complaint I hear about all of the time. The triad of a clean diet, plenty of exercise, and good sleep are determinants of overall health.”
Too little or too much sleep can push other issues to the forefront, including anxiety, depression, diabetes, heart disease, and even death. Jalak Patel, a clinical outpatient nutritionist with Bon Secours St. Francis–Greenville, points to easily obtainable beverages to help patients fall asleep—and stay asleep. “Food as medicine is that first line of health,” she says. “If we can incorporate specific herbs, spices, and beverages on a daily basis, it helps to get better sleep, which in turn allows the mind to rest, rejuvenate, and reset. This impacts cognition, memory, hormone regulation, and much more.”
Tip it Back with these Seven Nighttime Beverages
Almond milk: This little tree nut is loaded with tryptophan, melatonin, and magnesium, which all promote sleep. Almond milk is made by blending almonds with water and straining the pulp, leaving a creamy concoction loaded with healthy fiber, vitamins, and minerals. One cup of almond milk contains nearly 17 milligrams of magnesium, which is shown to treat insomnia, especially in older adults.
Ashwagandha tea: This medicinal plant is also called Indian ginseng or winter cherry. Patel specifically recommends ashwagandha tea for those who struggle with falling asleep. “It settles the nervous system,” she reveals. “It reduces anxiety and stress while providing natural relaxation the body needs.”
Chamomile tea: Chamomile is a member of the Asteraceae family and for centuries has been consumed for its health benefits, including relieving colds, reducing inflammation, and improving skin. A recent review of multiple chamomile studies found it decreased the number of times participants woke up after falling asleep.
Tart Cherry juice: Melatonin is the body’s natural sleep manager, pushing circadian rhythms. Various foods boost melatonin, including tart cherries—they even have magnesium and a trace of tryptophan. Medical professionals recommend drinking eight to sixteen ounces of cherry juice in the evening.
Peppermint tea: The herbs in the mint family, including peppermint, have been used in traditional medicine for years. The tea’s versatility is often noted, as it’s believed to have antiviral, antimicrobial, and anti-allergenic properties, helping with everything from digestion to sleep.
Valerian tea: This member of the honeysuckle family blooms with sweet-smelling pink or white flowers. Medicinal use of valerian was recorded in the first century, and in the Middle Ages, people took it to treat nervous disorders and insomnia. Along with ashwagandha, Patel recommends this tea to aid falling asleep.
Warm milk: Grandma was right—warm milk does promote a good night’s sleep. Patel recommends warm milk with a dash of cinnamon or nutmeg for those who struggle staying asleep throughout the night. “The tryptophan in the milk supports the production of serotonin and then melatonin,” she says. “The spices give the person a heaviness to help sleep better.”
NOTE: Herbal remedies can interact with certain medications. Before taking ashwagandha or valerian teas, anyone taking medication should check with a medical professional.
Drinks to Avoid
Anything with caffeine, alcohol, or added sugar should be limited prior to bedtime. Drinks that cause stomach upset, gas, and bloating, such as carbonated beverages, should also be avoided.
Did You Know?
The National Institute of Health reports that 50–70 million Americans say they have ongoing sleep disorders, or difficulty sleeping.
