A good night’s sleep is crucial for overall well-being, but the unfortunate truth is that many of us struggle to achieve it consistently. From stress and anxiety to poor sleep habits, numerous factors can disrupt our nightly rest. However, one often overlooked aspect of sleep hygiene is diet. What we consume can significantly impact our ability to fall asleep and stay asleep. In addition to avoiding certain foods before bed, it can also be helpful to add the right foods and beverages to your diet.
Fortunately, nature provides us with remedies that may help promote better sleep. To discover a few of the best before-bed beverages for the job, we spoke to Dr. Mrinal Pandit, a registered dietitian and clinical nutritionist. She told us that tart cherry juice and chamomile tea are two of the best options. Learn more about the benefits of each below.
1. Tart Cherry Juice
In the realm of natural sleep aids, tart cherry juice stands out as a fantastic choice (just ask the people who swear by the Sleepy Girl Mocktail). Dr. Pandit highlights its efficacy, stating, "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. Additionally, tart cherry juice is rich in antioxidants like procyanidin and anthocyanins, which have been linked to improved sleep.
Incorporating tart cherry juice into your bedtime routine is a simple yet potentially transformative step. Dr. Pandit recommends, "Drinking a glass of tart cherry juice 1 hour before bedtime can help improve sleep quality." By adding this elixir to your evening ritual, you may experience more restful and rejuvenating sleep, waking up feeling refreshed and revitalized.
2. Chamomile Tea
Another beverage renowned for its sleep-inducing properties is chamomile tea. Dr. Pandit explains, "Chamomile tea is known for its flavonoids that may have a tranquilizing effect." These flavonoids, along with other compounds found in chamomile, act as mild sedatives, promoting feelings of relaxation and drowsiness.
Incorporating chamomile tea into your nightly routine can be a great way to unwind before bed and set yourself up for a restful sleep. As Dr. Pandit says, "Drinking chamomile tea 30 minutes before bedtime can be a soothing pre-sleep ritual." By savoring a warm cup of chamomile tea before bed, you can create a calming environment conducive to restful sleep, allowing your mind and body to relax after a long day.
Bottom Line
While tart cherry juice and chamomile tea offer promising benefits for sleep, it's essential to remember that individual responses may vary. Additionally, factors such as stress, lifestyle habits, and underlying health conditions can also influence sleep quality. Therefore, while incorporating these beverages into your bedtime routine may enhance your chances of a restful night, they are not guaranteed to work miracles. Nonetheless, by embracing holistic approaches to sleep hygiene, including mindful dietary choices, you can cultivate an environment conducive to better sleep and overall well-being.
