Drinks that help you sleep

‘Wisdom is not just knowing what to do, but is doing what you know.’ 

Notes to self —

• Signs of sleeping difficulty may include an inability to focus during the day, frequent headaches, irritability, daytime fatigue, waking up too early, waking up throughout the night, taking several hours to fall asleep, or have noticeably dark circles under your eyes.
• The flood of content coming out on your phone on various platforms prevents us from sleeping on time. The sun and moon circadian rhythm was the way nature intended us to live, sleep when the sun sets and the pale moon rises.

Three things to radically improve sleep quality—

Sleep environment- make sure your room is dark, the temperature is 60 degrees, quiet, and your mattress and pillows are is cool and comfortable. 

Sleep hygiene and habits- a warm bath before bedtime, no screen time one hour prior to bedtime, no late evening exercise, no yellow or blue light exposure in your room throughout the night, if you are using sleep systems be aware that the light does not shine on you.

What you are consuming- no alcohol and caffeine two hours before bedtime, no heavy carbs at dinnertime, avoid sugar at all costs.

• Twenty minutes of sunlight without sunglasses first thing in the morning, makes melatonin for the body.
• Sleep deprivation causes you to crave sugar, carbohydrates and imbalances your hormones.
• Inculcate a morning routine of meditate, tea, journaling your thoughts, a sunlight walk, low starch-high fat breakfast.
• Winding down for the day, how do you quieten a running mind? Figure out a relaxing system that works for you, a tub bath or foot soak with Epsom salt, write to dump- recap your day and all you need to prepare for the next day, once you write it down it will relax your mind, yoga- a few stretching and deep breathing asana’s before getting into bed.
• Adults who slept fewer than seven hours a night are at a risk of developing obesity.
• Sleep deprivation negatively affect  — cognition, concentration, productivity, performance and the immunity system.
• Numerous studies have shown that adequate sleep can enhance fine motor skills, reaction time, muscular power, muscular endurance, and problem-solving skills.
• Sleep trackers on apple watch, WAP or your android phone are popular they give you insight into your REM sleep.

• Supplements —

Magnesium — every cell and organ need this mineral to function properly. It contributes to bone health and brain, heart and muscle function. Not getting enough magnesium can lead to sleep problems.

Melatonin — is a hormone primarily released by the pineal gland at night, it is associated with control of the sleep–wake cycle. As a dietary supplement taken orally, it is often used for the short-term treatment of insomnia, such as from jet lag or shift work.

Lemon Balm (Melissa officinalis)— a member of the mint family, is considered a calming herb. It reduces stress and anxiety, promotes sleep, improves appetite, and eases pain and discomfort from indigestion.

CBD —using marijuana to help you sleep is a short-term fix, people with recent heart attacks or poor cardiovascular health should refrain from cannabis use due to increased incidence of myocardial infarction. In fact, all sleep aids, natural or prescription must always be used under medical advice.

• Sleep loss triggered tiredness does have a harder time controlling emotional outbursts, making social interaction and behavior very trying. 

Drinks That May Improve Your Sleep Naturally—

Cherry Juice —Tryptophan is an amino acid that aids the production of melatonin; both varieties of cherries sweet and tart contain tryptophan and melatonin. Two cups of cherry juice can improve your overall sleep.

Chamomile Tea— Chamomile is a daisy-like flower that is part of the Asteraceae family, the flowers infused in boiling hot water, steeped for five minutes and strained to make Chamomile tea, when consumed at bedtime is therapeutic and acts as a natural relaxant as you wind down and fall asleep.

Ashwagandha Tea — extracts from the roots, berries and leaves of this medicinal plant contain Triethylene Glycol a compound that promotes non-rapid eye movement sleep, it is during this phase of sleep that the body rejuvenates and regenerates tissue and bone.

It can be consumed as a clear tea or moon milk made by adding Ashwagandha, cardamom, cinnamon, and nutmeg to warm milk.

Valerian Tea — Valerian is a perennial plant that blooms sweet-smelling pink or white flowers and is part of the honeysuckle family. It is a safe strategy to manage insomnia that doesn’t alter circadian rhythm — your body’s daily pattern that decides when it’s time to sleep and wake. 

To make Valerian Root Tea, steep 2–3 grams of dried valerian root in one cup of hot water. Let it sit for 10–15 minutes before straining. 

Peppermint Tea — Peppermint is also known as “Lamiaceae herb” of the mint family. The tea is believed to have antiviral, antimicrobial, and even anti-allergenic properties. Peppermint helps with gastrointestinal (GI) conditions like indigestion and irritable bowel syndrome (IBS), all of these ailments directly impact sleep, so a cup of peppermint tea late in the evening will help digestion and prepare the body for a good night’s rest.

Peppermint tea is easy to make. Simply boil two cups of water and add a handful of peppermint leaves. You can adjust the quantity of leaves depending on how strong you like your tea. Let the leaves sit in the hot water for at least five minutes.

Warm milk — yes good old simple warm milk for the lactose tolerant, milk contains Tryptophan, which naturally increases serotonin a precursor to the sleep-regulating hormone melatonin. Golden milk is a variation you could try by adding turmeric (a rich compound of curcumin) known to alleviate sleep deprivation, reduce inflammation and treat symptoms of anxiety and depression.

To make golden milk, combine 1/2 cup of milk, 1 teaspoon of turmeric, 1 small piece of ginger, and 1 teaspoon of honey. Bring it to a boil, reduce the heat, and simmer for a few minutes.

Almond Milk — is a creamy, nutty alternative to cow’s milk (for the lactose in tolerant) that is made by blending almonds with water and then straining the pulp. Almond milk is high in sleep-promoting hormones and minerals, including tryptophan, Melatonin and magnesium. Combine almond milk with a banana (rich in magnesium and potassium, two minerals that relax your muscles). 

To make a banana-almond smoothie, blend: 1 fresh or frozen banana, 1 cup of almond milk, 1 tablespoon almond butter (optional), 1/2 cup of ice (if using fresh a banana). Pack in a dose of tryptophan and melatonin punch that might help reduce symptoms of insomnia.

Getting a good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating a balanced, nutritious diet and exercising. Make it a priority use all these natural tips to enhance your sleep.