Enjoy A Good Night’s Rest By Drinking One Of These Beverages Before Bedtime

Sleep deprivation has become more than just an annoyance. It has become a full-blown health issue, something that has become a global concern. Sleep gurus say that sleep deprivation is often caused by a host of lifestyle factors. Examples of these are taking office work home and spending too much time browsing through social media.

Some of these routines may be very difficult to change and can very well affect your body clock. While it may be smart to take a look at your situation and try to address the source of the problem, there may be simpler solutions that you can take. For example, there is a growing body of evidence that suggests making a few, and simple changes can have immediate effects.

Changing your diet is a simple and practical way that may help restore your sleep-wake cycle. According to Harriet Smith, a known dietitian, five drinks can help you get that elusive good night’s rest.

Water

Smith said that drinking the daily recommended water intake of two to three liters can help extend your sleep cycle. In one study, researchers found that people who consumed less water before the study felt calmer when they drank more. It also improved sleep quality and minimized their feelings of drowsiness during the day. For those who dislike the taste of water, Smith recommends adding herbs and fruit for natural flavorings.

Milk

There is some truth to this tradition, after all. Smith said that milk contains the amino acid tryptophan, which helps increase the level of melatonin, a hormone that tells you it is time to sleep. Studies show that drinking milk before going to bed improves sleep quality.

Chamomile Tea

This soothing beverage has been the subject of several clinical trials that study how to improve sleep quality, particularly in old people suffering from insomnia. Smith noted, though, that although the herbal tea has been linked to improving the sleep-wake cycle, its ability to alleviate symptoms of anxiety and insomnia still needs further studies.

Cherry Juice

Cherry juice is another beverage that contains the amino acid tryptophan. Like milk, cherry juice increases the levels of melatonin, thereby promoting a good night’s rest. In a study involving 20 adults, a serving of tart cherry juice every day considerably increased their melatonin levels, which helped improve their sleep quality. Other studies found that drinking an only one-half liter of cherry juice every day has increased sleep time by at least 84 minutes in older people suffering from insomnia.

Almond Milk

For those who prefer a dairy-free beverage, almond milk is a great alternative. According to Smith, almond milk has sleep-inducing qualities that will help you get that restful sleep.

Smith revealed some studies showed eating whole almonds helps in improving sleep quality. This may be due to the nut’s high tryptophan content that helps increase melatonin levels, which then induce sleep.