Did you know that 50 to 70 million people living in the US suffer from one or more sleep disorders?
This is bad news for individuals and for society, given that sleep is so incredibly important. Quality sleep helps us to achieve good mental and physical health while helping us to feel fresh and alert.
Modern life plays a big role in disrupting our sleeping patterns, though. Artificial light confuses our bodies, ambient noise keeps us awake, stimulus before sleep affects the quality of our rest, and more.
If you're going to get the quality sleep that you need to live a happy and fulfilling life, you've got to practice great sleep hygiene and give yourself every chance to succeed.
In this post, we will take a look at some hot drinks to help you sleep at night.
Hot Drinks To Help Sleep
Hot drinks are a wonderful natural tool to help you achieve deep and nourishing sleep. They contain lots of antioxidants, help you to feel warm and cozy, and they also provide a lovely ritual effect.
Here's a look at some of the best hot drinks to help you sleep:
- Warm Milk
There are questions about the efficacy of this drink, but there's no denying that it can really help you to feel sleepy and get a good night of sleep.
The reason that warm milk is so effective if because it contains ample amounts of tryptophan, an amino acid that is converted to melatonin once it has been consumed.
Melatonin helps to regulate the way that we sleep, which is why milk is so effective at helping us to sleep well.
- Almond Milk
Almond milk also contains tryptophan. This amino acid can help to regulate the serotonin levels within your brain and make it easier for you to fall asleep.
As an added bonus, this drink is also high in magnesium. This is an important nutrient if you're hoping to improve the quality and duration of your sleep
- Horlicks, Ovaltine, Or Other Malted Milk
Do you find that a warm, milky drink sends you off to sleep quickly? If so, you can't beat a classic malted milk drink like Horlicks or Ovaltine.
These drinks also contain high levels of vitamin B, iron, magnesium, and zinc. All of those minerals can help you to get a great night's rest and elevate the quality of your sleep.
Why Herbal Drinks Can Help You Sleep
Looking for herbal drinks to help you sleep? Here's a closer look at some of the best options.
- Decaf Green Tea
Green tea is an amazing drink with lots of benefits. If you find a version without caffeine, it's a great option to enjoy before bed to get a fulfilling night's rest.
The drink contains theanine, an amino acid that helps you to reduce the stress in your life. As an added bonus, many people find that green tea can help to promote weight loss.
- Chamomile Tea
Chamomile tea is a staple if you're trying to get a good night's rest. Medical experts have recommended this herbal tea to people for years, given that it has a very calming and soothing effect.
The drink is free from caffeine, too, and it's very easy to add a range of other natural remedies and supplements to it.
- Valerian Tea
If you suffer from insomnia and find it difficult to sleep, you may want to try valerian tea. This drink is derived from valerian root and it has been used for many years as a sedative, given that it can calm feelings of anxiety while promoting calmness.
You might find that this tea can really help you to calm your nervous thoughts and any tendencies for rumination. If you struggle with sleep, this is a great option for you.
- Lavender Tea
Lavender is a herb that people adore for its soothing scent. It's not just about the scent, though, given that people drink lavender tea on a regular basis to help themselves relax and settle their nerves.
If you struggle when it comes to falling asleep, lavender tea could help you to get the sleep you need.
- Magnolia Bark
Magnolia has been used for centuries as natural medicine. Medical professionals in China used the bark to treat a host of symptoms like abdominal discomfort and stress.
You can still benefit from the sedative effects of this tea today to help you get to sleep quicker and enjoy a longer rest.
Alcohol and Sleep
Lots of people believe that alcohol can help them get to sleep quicker. If you are looking for alcoholic drinks to help you sleep, though, there's some bad news: studies show that alcohol can help you sleep quicker, but it also means that a person's sleep quality will be below-par.
The consumption of alcohol before bed can cause people to wake up more frequently over the course of the night and it also decreases the amount of REM sleep that a person experiences.
REM sleep is critical to feeling well-rested and alert in the morning. If you fail to get the appropriate amount of REM sleep, you might find that you feel sleepy and that this can affect your mental health.
It's also dangerous if you begin to build a dependency on alcohol for any reason. This can cause you to build an unhealthy relationship with the substance.
This is why it's not recommended to consume alcohol before bed. If you have trouble falling asleep, you should try to identify and pursue natural solutions. There are lots of tips out there that help you to practice good sleep hygiene and get the rest that you need.
Why Drinks At Bedtime Help
There are a few reasons that a drink before bedtime can help people to get a better night's rest.
We explored some of the specific reasons already that are related to each beverage, but there is also a range of other reasons:
Stay Hydrated: Perhaps most importantly, a drink before bed can help you to keep your body hydrated over the course of the night. You'll find that you lose fluids over the course of the night simply by breathing, so you've got to make sure that you're properly hydrated.
An unbelievable 75% of Americans are chronically dehydrated, and this can have a profound impact on their sleep. They often feel sluggish and irritated when they wake up, and this can affect their mental and physical health.
Relieve Pain or Cramping: Some people struggle with stomach pains or cramping when they lay down to get the sleep that they need. This is due to a range of factors including laying down.
Those pains and cramps can distract a person and stop them from getting the quality sleep that they need. A drink before bed can help to calm those feelings, though, and give a person the ability to fall asleep quicker and enjoy a higher level of sleep quality.
Flush Unwanted Toxin: Medical research has shown that sleep helps to restore the brain because it flushes out the toxins that are accumulated over the course of a normal day. Scientists believe that this can reduce the risk of Alzheimer's and other mental illnesses.
This is why it's so important that you keep yourself hydrated before you go to sleep.