Sleep is essential for overall health, affecting everything from mood to metabolism. While factors like stress and screen time can impact sleep quality, what you drink before bed also plays a role. Some beverages contain natural compounds that promote relaxation and improve sleep. On the other hand, drinks high in caffeine or sugar can disrupt your sleep cycle.
We checked in with several health experts to discover four bedtime beverages you should sip on if you want to improve your sleep quality. According to them, tart cherry juice, chamomile tea with lemon, turmeric golden milk, and mineral water are a few of the best options. Read on to learn more.
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1. Tart Cherry Juice
Tart cherry juice has a bold, tangy flavor with a balance of sourness and natural sweeteners.
It turns out that this cranberry-like beverage can also aid in sleep quality. Dr. Mrinal Pandit, a registered dietitian and clinical nutritionist says, "Tart cherry juice is high in melatonin, enhancing sleep duration and quality." Melatonin, often referred to as the "sleep hormone," plays a crucial role in regulating our circadian rhythm. It's also rich in antioxidants like procyanidin and anthocyanins, which have been linked to better sleep.
To incorporate this drink into your routine, Dr. Pandit says, "Drinking a glass of tart cherry juice 1 hour before bedtime can help improve sleep quality."
2. Chamomile Tea with Lemon
Chamomile is well-known for its calming properties, thanks to antioxidants like apigenin.
"Chamomile tea helps promote relaxation, reducing cortisol levels associated with stress-induced weight gain. Adding a splash of lemon not only enhances flavor but also provides vitamin C, supporting metabolism during the night," Dr. Walker, a nutrition specialist at Clarity Hyperbarics shares.
3. Turmeric Golden Milk
The warm, soothing nature of golden milk can be comforting, helping to relax the body and mind before bedtime. Warm beverages are often associated with relaxation and can signal to your body that it's time to wind down.
"Turmeric contains curcumin, known for its anti-inflammatory properties that may aid in weight management. Golden milk's warmth promotes a soothing bedtime routine, contributing to overall well-being," says Walker.
Mineral Water
While plain water is a great option anytime of the day, try boosting your water to include minerals when it comes to better sleep. Drinking a magnesium-rich mineral water or taking a magnesium supplement before bed can significantly impact sleep quality, @nutritionlibrary says. If you don't have quality mineral on hand, a magnesium supplement can also work.
Magnesium is essential for regulating neurotransmitters that support sleep and relaxation, helping you achieve deeper, more restful z's. Its muscle-relaxing properties ease tension and promote calmness while also lowering stress hormone levels.
It's important to remember that, although these bedtime beverages don't have magical qualities, their potential lies in enhancing overall sleep quality when integrated into a consistent and balanced lifestyle.
