Optimal Night-time Drinks: 5 for Better Sleep and 5 to Avoid

Here is an excerpt of the article published in Health. It was very interesting to read about the five selected drinks that ensure a comfortable sleep. There are some identified ones too, which may even be risky while taking in the night.

5 drinks to help you sleep better.

According to integrative medicine dietician Robin Foroutan, MS, RDN, of New York City, herbal tea can be a relaxing ritual to integrate into your wind-down routine. She specifically advises Tulsi tea (also known as Holy Basil tea), which can help you have more restful sleep by lowering cortisol levels (the stress hormone cortisol).
Insomnia can be caused by a variety of factors, and there is no single treatment that will help you get the rest you need. However, the 5 drinks to help you sleep better you consume in the hours leading up to bedtime can help you relax, making it simpler for you to drift off to sleep. Here are five cocktails to drink if you want to get a good night’s sleep—and three to avoid since they’ll keep you awake.

1. A cup of herbal tea

Optimal Night-time Drinks: 5 for Better Sleep and 5 to Avoid
A cup of herbal tea

Herbal tea may be a peaceful ritual to incorporate into your wind-down routine, according to integrative medicine dietitian Robin Foroutan, MS, RDN, of New York City. She recommends Tulsi tea (also known as Holy Basil tea) in particular.

Valerian, passionflower, and chamomile teas, like Tulsi tea, are herbal beverages, but they have a slightly different mechanism for promoting sleep. Dr. Winter explains that “certain components in passionflower, chamomile, and valerian root have been demonstrated to be moderately sedating.” (A review in the Journal of Evidence-Based Integrative Medicine determined that Valerian may be especially beneficial for anxiety.)

Furthermore, the ritual of sipping tea offers its own form of relaxation. “It’s hot outside. You’re smelling and tasting something floral and fascinating. And it may be something you do every night at the same time, “Winter explains. This habit not only relaxes you but also alerts your body and mind that bedtime is approaching.

2. Cup of Turmeric latte

Optimal Night-time Drinks: 5 for Better Sleep and 5 to Avoid
Cup of Turmeric latte

You’ve probably heard that drinking a glass of warm milk before going to bed will help you relax. Warm milk, on the other hand, is unappealing to many people, and it can create stomach problems if you’re lactose intolerant.

A cup of turmeric latte can be the best option if you’re looking for a creamy bedtime beverage. Research also found that “plant-based milk can be more beneficial to boost your sleep quality, such as almond, cashew, or oat milk, and warm it with a teaspoon of the anti-inflammatory spice turmeric. Stir well, then drizzle with manuka honey and season with crushed nutmeg, clove, and/or cinnamon. anti-inflammatory and manuka honey is good for gut and immunological health.”

3. Plain or fruit-infused water

Optimal Night-time Drinks: 5 for Better Sleep and 5 to Avoid
Plain or fruit-infused water

There’s a reason why so many individuals keep a glass of water by their bedside at night: it helps them sleep better. This drink is low in calories, has no added sugar, and keeps you hydrated. To get a good night’s sleep, drink extra water earlier in the day. Drinking too much at bedtime can cause you to wake up in the middle of the night to use the restroom. That’s not so bad in and of itself unless you’re a light sleeper who has trouble falling back asleep after being awakened. W. According to Health, Chris Winter, MD, author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It,

4. Tart cherry juice

Optimal Night-time Drinks: 5 for Better Sleep and 5 to Avoid
Tart cherry juice

According to several studies, drinking tart cherry juice can help people sleep better, especially those who suffer from insomnia. According to the American Journal of Therapeutics, people over the age of 50 who drank 8 ounces of sour cherry juice twice a day for two weeks got an additional 84 minutes of sleep compared to those who drank a placebo drink.

So, what’s the deal? Tart cherries include compounds that increase the availability of tryptophan, an amino acid involved in the creation of serotonin, a neurotransmitter related to good sleep. Are you not a fan of sour drinks? To make a less tart, more fulfilling drink, mix it with water.

5. A cup of ashwagandha

Optimal Night-time Drinks: 5 for Better Sleep and 5 to Avoid
A cup of ashwagandha

Double-board-certified in psychiatry and sleep medicine Mr.Alex Dimitriu, MD, and the founder of Menlo Park Psychiatry & Sleep Medicine in California, say that ashwagandha is a medical herb that can help with sleep. It’s an adaptogen, which means it’s an herb that helps the body adapt to stress.

Also, research has found that taking ashwagandha helps reduce cortisol levels and improve sleep quality. Also, it can reduce anxiety, which again can improve sleep quality.

Skip these drinks at night:

a) Alcohol

Sure, a glass of pinot grigio may let you fall asleep faster. Alcoholic beverages, on the other hand, are known for robbing people of their sleep. It was also found in a study that drinking reduces the time it takes to fall asleep and improves non-REM sleep in the short term, but drastically interrupts sleep in the second half of the night.

Many people claim that alcohol helps them relax, and if this is true for you, it raises a larger issue, according to Dr. Winter: What prevents you from unwinding in general?

b)Sugary drinks

In the hours leading up to bedtime, any sugary drink, including soda, fruit drinks, sports drinks, and (worse) sweetened alcoholic drinks, might increase the likelihood of tossing and turning. Dr. Dimitriu explains that “sugary drinks are just too stimulating at night.” Then there’s the caffeine, which may be found in a lot of fizzy drinks. Even if it’s not as strong as a cup of coffee, it’s enough to throw your body clock off.

c) Coffee or Espresso

When it comes to caffeine, sipping an after-dinner coffee may seem calming, but it can drastically disrupt your sleep. Caffeine can increase energy levels in the body, which can lead to alertness. Caffeine can be found in hot chocolate, cola, and green tea, but coffee contains the most, so it’s best to avoid it in the late afternoon and evening. Caffeine consumption, even six hours before bedtime, has been shown to affect sleep quality in the past.