9 natural drinks to help you sleep better
Health / / December 28, 2020
1. Cherry juice
Cherry juice helps you fall asleep fasterA Review of the Health Benefits of Cherries, Effects of Diet on Sleep Quality due to the high contentCherries, sweet, raw - Nutrition Facts & Calories, A jerte valley cherry-based product as a supply of tryptophan tryptophan. It is an amino acidTryptophan, Assays of the Amino Acid Tryptophan in Cherries by HPLC â Fluorescencerequired for the production of the hormone melatonin, which is responsible for the body's sleep and awakening.
Two studies have clearly demonstratedEffect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality;Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanismsthat ingesting juice twice a day led to a significant improvement in nighttime rest and reduced the amount of awakenings in the middle of the night. It should be noted that both sweet and sour cherries are effective, but the latter have a strongerCherries and Health: A Review; Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality;Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus);A Review of the Health Benefits of Cherries act.
Another experimentEffects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study showed that those who consumed two cups (480 ml) of cherry juice per day for two weeks increased their total sleep time by 84 minutes. So choose this drink and you will sleep more and better.
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2. Chamomile tea
Chamomile tea has traditionally been used to calm the nerves. In addition, it brings many health benefits, as it hasChamomile: A herbal medicine of the past with bright future anti-inflammatory action, improves skin condition and helps with colds.
Several studiesThe effects of chamomile extract on sleep quality among elderly people: A clinical trial;Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial;Herbal medicine for insomnia: A systematic review and meta â analysis;Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trialsin which patients with different sleep disordershave shown that drinking chamomile tea for two weeks facilitates falling asleep and relieves symptoms of insomnia.
Tea at a concentration of four tablespoons of chamomile in a glass (237 ml) boiling water can be drunk every day, and it will not causeUpdates on Nutraceutical Sleep Therapeutics and Investigational Research;Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo â controlled pilot study no side effects.
3. Indian ginseng tea
Ashwagandha (Indian ginseng, winter cherry) is a potent medicinal plant. Extracts from its roots, berries and leaves are usedA double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera;A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults to treat stress and anxiety. Besides, this drink helps a lot.Ashwagandha at arthritis.
Ashwagandha root contains a compound called triethylene glycolTriethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep inductioncausing drowsiness. Studies in both mice and humans showStudy protocol and rationale for a prospective, randomized, double-blind, placebo-controlled study to evaluate the effects of Ashwagandha (Withania somnifera) extract on nonrestorative sleep;Exploratory study to evaluate tolerability, safety and activity of Ashwagandha (Withania somnifera) in healthy volunteersthat this substance helps the body to relax and prepare for rest, and also improves the overall quality of sleep.
Indian ginseng can be blended with cardamom, cinnamon and nutmeg and added to warm milk. It is also great for making tea. This drink is generally harmless, but should not beAshwagandha, Herbal medicinal products during pregnancy: are they safe? drink to people with autoimmune disorders, women who are pregnant or breastfeeding, and those taking medications for blood pressure, high sugar, or thyroid diseases.
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4. Valerian root tea
Valerian is another traditional effective remedyValerian. Research confirms that its extract is quite effectiveValerian / lemon balm use for sleep disorders during menopause;Effect of valerian on sleep quality in postmenopausal women: a randomized placebo â controlled clinical trial;Updates on Nutraceutical Sleep Therapeutics and Investigational Research;Effectiveness of Valerian on insomnia: a meta â analysis of randomized placebo â controlled trials in the fight against insomnia.
To prepareValerian;Valerian for sleep: a systematic review and meta â analysis;Use of valerian in anxiety and sleep disorders: what is the best evidence? tea, brew 2-3 grams of valerian root in a cup (237 ml) of hot water and let it brew for 10-15 minutes. This drink is completely safe and does not negatively affect circadian rhythms. However, the abuseEffect of valerian extract preparation (BIM) on the sleep-wake cycle in rats;Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress im can lead to growth anxiety.
There are other restrictions: Valerian cannot beValerian use by pregnant women. In addition, it must not be mixed with alcohol.
5. Mint tea
Peppermint tea is believed to haveA review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.);Herbal medicinal products for non-ulcer dyspepsia antiviral, antimicrobial and even anti-allergenic properties. She can also helpPeppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta â analysis;A Novel Delivery System of Peppermint Oil Is an Effective Therapy for Irritable Bowel Syndrome Symptoms with upset stomach and irritable bowel syndrome. Moreover, it is provedA review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.);Sedative effect of monoterpene alcohols in mice: a preliminary screening;Acute and chronic pretreatment with essential oil of peppermint (Mentha à piperita L., Lamiaceae) influences drug effectsthat mint has a beneficial effect on falling asleep, although more research is needed to determine the mechanism of this effect.
Boil two glasses of water (420 ml) and add a handful of peppermint there, leave for at least five minutes. Please note that such a drink should not beEfficacy and Safety of Peppermint Oil in a Randomized; Double-Blind Trial of Patients With Irritable Bowel Syndrome;Peppermint Oil use concomitantly with medicines for blood pressure, indigestion or diabetes. If you are prescribed any other medications, it is worth consulting your doctor before introducing mint tea into your diet.
6. Warm milk
Everyone knows that it is good to drink warm milk before going to bed. The fact is that milk contains tryptophanFoods highest in Tryptophan, and therefore helps to fall asleep fasterMelatonin and Tryptophan Affect the Activity - Rest Rhythm; Core and Peripheral Temperatures and Interleukin Levels in the Ringdove: Changes With Age;Tryptophan increases nocturnal rest and affects melatonin and serotonin serum levels in old ringdove and facilitates adaptation when changing time zones. It also helps increase serotonin levels, which are responsible for feelings of happiness and well-being.
Numerous studiesEffect of milk-honey mixture on the sleep quality of coronary patients: A clinical trial study;Effect of melatonin-rich night-time milk on sleep and activity in elderly institutionalized subjects;Association between difficulty initiating sleep in older adults and the combination of leisure-time physical activity and consumption of milk and milk products: a cross-sectional study;A tryptic hydrolysate from bovine milk Îąs1 â casein enhances pentobarbital â induced sleep in mice via the GABAA receptor confirmed that milk reduces the number of nighttime awakenings and helps muscles contract less during sleep. So make it a habit to drink a glass of this drink before bed, adding honey to it if desired. Contraindication - only for those with lactose intolerance.
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7. Golden milk
The main ingredients of this drink are milk and turmeric. The latter is rich in a substance called curcumin.Possible nitric oxide modulation in protective effect of (Curcuma longa, Zingiberaceae) against sleep deprivation-induced behavioral alterations and oxidative damage in mice;Turmeric - not only spice;Efficacy of Curcumin in the Modulation of Anxiety Provoked by Sulfite, a Food Preservative, in Rats;Clinical Use of Curcumin in Depression: A Meta-Analysis - it alleviates the symptoms of insomnia, reduces inflammation, and also helpsPossible nitric oxide modulation in protective effect of (Curcuma longa, Zingiberaceae) against sleep deprivation-induced behavioral alterations and oxidative damage in mice with anxiety and depression.
To make golden milk, combine half a cup of milk (118 ml), one teaspoon of turmeric, 40 grams of ginger, and a teaspoon of honey. Bring to a boil, then reduce heat and simmer for 3-5 minutes.
The ingredients in golden milk are completely safe. However, people taking medications to thin the blood, reduce gastric acidity and treat diabetes should definitely consultPossible Interactions with: Turmeric;Ginger with a doctor.
8. Almond milk
Almond milk is a drink made from a mixture of ground, unroasted almonds and water. Whole almond itself can improve the quality of sleep: the oil from it has been used for many yearsEfficacy of Violet oil, a traditional Iranian formula, in patients with chronic insomnia: A randomized, double-blind, placebo-controlled study in traditional Iranian medicine for the treatment of insomnia. And modern researchEfficacy of Violet oil, a traditional Iranian formula, in patients with chronic insomnia: A randomized, double-blind, placebo-controlled study;Investigating the Prevalence of Sleep Disorder and the Impact of Sweet Almond on the Quality of Sleep in Students of Tehran, Iran only confirm its effectiveness.
Almond milk containsALMOND MILK;Bioactive phytochemicals of tree nuts. Determination of the melatonin and sphingolipid content in almonds and pistachios;Dietary Sources and Bioactivities of Melatonin tryptophan, as well as magnesium - a mineral that also helpsThe effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial;The magic of magnesium;Strategies of Functional Foods Promote Sleep in Human Being normalize sleep. However, it should be noted that this drink should not be taken by people with allergies on nuts.
9. Banana Almond Smoothie
Banana is in no way inferiorBanana, raw almonds in magnesium and tryptophan content. This fruit also contains melatonin and a lot of potassium, which is necessarySleep symptoms associated with intake of specific dietary nutrients to relax muscles. If you combine banana and almonds, you get a powerful natural hypnotic.
To make a smoothie, combine one banana, one cup (237 ml) of almond milk, a tablespoon of almond butter, and Â― cup of ice. You can add other ingredients rich in magnesium and potassium, such as herbs, orange juice, dark chocolate, yogurt, or avocado.
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