Adults aging from 18 to 60 should get seven to nine hours of sleep the least every night, according to experts. But it is just hard to fall asleep sometimes. Good thing there are several beverages that can help improve nightly rest.
Here are some of the beverages that can help you get a good night sleep.
Commonly considered as a powerful medicinal plant, ashwagandha (particularly its roots) contain compounds that induce sleep especially when taken in large amounts. A study conducted on mice revealed an active ingredient in the plant’s leaves called triethylene glycol that promotes a phase in sleep when the body renews its bones and tissues.
Drinking ashwagandha tea helps people relax, consequently improving the quality of sleep. Even though the plant extract is regarded safe for human consumption, people with autoimmune disorders, are taking maintenance drugs, or are pregnant or lactating are advised to remain cautious when drinking the beverage.
Not only can this plant from the Asteraceae family help relieve cold symptoms, enhance skin health and alleviate inflammation, but it can also enhance the quality of sleep.
According to studies, a 400 mg intake of the chamomile extract for 28 days straight has shown better sleep quality among 60-year-olds without any side effects. Moreover, physical manifestations of insufficient sleep dramatically improved in 80 female subjects after two weeks of drinking the beverage every day.
Drinking peppermint tea helps ease gastrointestinal discomfort at night, consequently inducing sleep. However, more research about the tea’s sedative effect is still needed.
Peppermint tea is safe to drink, but consuming it with certain maintenance drugs might just cause some drug interactions. So before drinking the peppermint extract, consult with your healthcare provider for a much healthier result.
Valerian tea is found to benefit menopausal women having difficulties in sleeping. Taking 530 mg of valerian capsule twice daily for four weeks have shown sleep quality improvement among 30 percent of postmenopausal women, according to one study.
However, experts concluded that further research is still necessary before giving specific dosage recommendations and treatment modes despite a wide range of findings suggesting that the tea can alleviate insomnia. The National Institutes of Health (NIH) recommends that pregnant or nursing women and children below three years of age avoid valerian tea.
Moreover, the plant’s roots can induce sedation, therefore it should never be taken with alcohol or depressants like benzodiazepines and barbiturates.
Drinking two cups (480 ml) of cherry juice per day may enhance sleeping hours since cherries contain tryptophan that is thought to induce sleep. Tryptophan is a type of amino acid that forms melatonin – the hormone responsible for sleep-wake cycle.
One study conducted has shown 84 minutes increased sleep time from drinking the beverage daily for a matter of two weeks. The same study revealed that cherry juice has helped relieved insomnia among 50-year-olds and above.
Additionally, there are also studies that found higher melatonin levels in people consuming tart cherry drink, and improved sleep in individuals drinking cherry-based products two times daily.
A glass of warm milk at night can help improve sleep quality because of milk’s tryptophan content. Just like cherry juice, tryptophan found in milk produces the sleep-regulating hormone called melatonin, which promotes sleep.
Other tryptophan containing beverages that can better sleep are golden milk, almond milk and banana-almond smoothies.