Adults need 7 hours or more of sleep at night, according to the Mayo Clinic. Regularly getting less than seven hours per night has been linked to issues such as weight gain, a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, depression, and other diseases. Therefore, focusing on good beverage choices before bedtime is a key factor in achieving better sleep. A report published by Eat This Not That provided information gathered from some nutrition experts, which includes the following:
1. **Milk**
Drinking milk at night can help relax before sleep. It can be consumed in various forms, such as warm milk, hot or warm cocoa, or even turmeric milk. Nutritionist Toby Amidor states, "Milk helps with relaxation and stress relief. Although there is no scientific evidence, it is sufficient that in the end, it is a nutrient-rich drink before bed that can help some people sleep better." Nutrition expert Amy Goodson adds, "Milk is a high-quality protein, making it an excellent source of essential amino acids. Additionally, casein, the main protein found in milk (about 80% of milk protein), is a slow-digesting protein that has been shown to promote satiety, which reduces causes of insomnia." Drinking milk also helps alleviate sleep disorders because it contains tryptophan, a precursor to the melatonin hormone that regulates sleep.
2. **Chamomile Tea**
Chamomile is an herb that comes from daisy-like flowers of the Asteraceae plant family and has been consumed for centuries as a natural remedy for various conditions such as lowering blood sugar, reducing inflammation, treating cold symptoms, and helping with insomnia. Goodson states, "Chamomile extract has been promoted for its calming effects throughout history. There is some research suggesting that chamomile tea may be beneficial in improving sleep quality and reducing the physical symptoms of sleep deprivation. There is also some hope that chamomile extract can have anti-insomnia effects."
3. **Cherry Juice**
Cherry juice is rich in health benefits, such as boosting immunity, reducing inflammation, and improving athletic performance. Cherry juice is similar to milk in that it contains high amounts of melatonin and is called a tryptophan precursor, which helps with better sleep. Goodson mentions, "Studies have shown that drinking cherry juice, especially from tart cherries, can increase the body’s natural production of melatonin." She adds, "Research concerning cherry juice and sleep showed improvements in sleep quality, a reduction in nighttime awakenings, and an increase in total sleep time."
4. **Lavender Tea**
Lavender has been used as a form of aromatherapy and is widely believed to have sedative effects, act as a mood stabilizer, and enhance positive feelings in mothers toward their children. Lavender tea can also help calm those who drink it and is made by steeping the purple buds of the Lavandula angustifolia plant in hot water.
