Wind Down at Night With These Beverages

By Stepy Kamei

Most of us can admit to experiencing some trouble falling or staying asleep, at least on occasion. In fact, poor sleep habits and hygiene are among the most common health issues affecting Americans every year, regardless of life circumstance. Stress, work, home life, and our habits can make it difficult to receive truly restorative sleep -- and this can have negative consequences on our overall health down the line.

That's why it's a good idea to educate yourself on ways you can induce deep, restful sleep each night. Read on for some ideas on easy beverages you can whip up before bed to induce calm and rest!

First: What to Avoid

It's just as important to learn about what you should absolutely avoid drinking in the hours leading up to bedtime. It should be obvious, but make sure to avoid any type of caffeine as the day gets late. Some people are more sensitive to caffeine than they realize -- so if you're having trouble getting to sleep at night, consider not drinking that second cup of coffee in the afternoon.

You may also indulge in chocolate or sugary snacks in the evening. Ideally, you'll avoid these kinds of foods in the hours before sleep, as they do contain caffeine as well. At the very least, limit your intake.

You may want to consider avoiding that alcoholic nightcap before bed as well. It may induce sleepiness, but it also may disrupt your circadian rhythm once you are asleep, causing you to miss out on deep REM stages of rest.

Beverages to Try

Hot herbal tea is one of the best drinks that's most often recommended as a natural and safe sleep aid. Just make sure it's a caffeine-free tea -- that means black tea and green tea are out. Choose blends that contain herbs such as lavender, chamomile, mint, and valerian root. You may want to add some honey into the brew for a soothing sweetener without a sudden spike in your energy levels.

The classic mug of warm milk is another excellent choice. You can add honey to this beverage as well for a better flavor. Milk contains tryptophan, an amino acid which naturally converts into melatonin in the brain, which induces sleepiness. Some people also like adding turmeric powder into warm milk to make a soothing turmeric latte, which has the added bonus of fighting inflammation (which causes aches and pains) throughout the body.

Try to make a habit of drinking these types of beverages before bed. Think of making these simple brews as an essential and comforting part of your nighttime routine and you may find yourself sleeping deeper and easier!

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Spring, Tex.