Health

Drinks and herbs that help deep sleep

Fortunately, many beverages can serve as natural sleep aids.

Some sleep-promoting drinks are high in compounds like tryptophan and melatonin, while others encourage sleep by easing pain and discomfort in the evenings.

Most drinks with sleep-promoting potential can be prepared with just a few simple ingredients in 5 minutes or less.

Consider trying a few of the drinks above to find out which ones help you sleep best.

Experts recommend that adults aged 18–60 get at least 7–9 hours of sleep each night .

Too little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death .

But sleeping for at least 7 full hours each night does not always come easy.

Fortunately, a variety of sleep-inducing drinks can help you catch some z’s.

1. Warm milk.

It may sound like an old wives’ tale, but many reputable organizations recommended warm milk for a good night’s sleep. That’s because milk contains tryptophan. Tryptophan naturally increases serotonin, a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone melatonin .

Simply put, tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may promote sleep and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia .

Multiple studies have found that warm milk may improve sleep quality and decrease movement at night, but further studies are needed to confirm these claims .

It’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes.

Unless you’re lactose intolerant or have a milk allergy, there’s no harm to giving this bedtime ritual a shot.

2. Peppermint tea.

Formally known as the Lamiaceae, the herbs of the mint family are well known for their culinary uses. This includes peppermint, which appears to be powerful and versatile in its uses.

Peppermint has been used in traditional medicine for years. The tea is believed to have antiviral, antimicrobial, and even anti-allergenic properties. Peppermint may also help with gastrointestinal (GI) conditions like indigestion and irritable bowel syndrome (IBS) .Though it has been shown to help ease an upset stomach in the evenings, more clinical trials on peppermint tea are needed to determine how it impacts sleep directly .

Peppermint tea is easy to make. Simply boil 2 cups (480 ml) of water and add a handful of peppermint leaves. You can adjust the quantity of leaves depending on how strong you like your tea. Let the leaves sit in the hot water for at least 5 minutes.

Peppermint tea is generally safe, but it may interact with certain blood pressure, indigestion, and diabetes medications. If you’re taking any medications, you should consult your healthcare provider before drinking peppermint tea or using peppermint oil.

3. Chamomile tea.

Chamomile is a daisy-like flower that is part of the Asteraceae family.

Tea made from this plant has been consumed for ages. It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health. The tea is made by infusing chamomile flowers in hot water .

Some research suggests that chamomile may improve sleep quality. One study in 60 older adults found that taking 400 mg of chamomile extract for 28 consecutive days safely improved sleep quality. Another study in 80 women who experienced reduced sleep quality noted that physical symptoms of sleep inefficiency were significantly improved after participants drank chamomile tea daily for 2 weeks. Chamomile may help with anxiety and insomnia, which could also improve sleep.

Two review studies researched the relationship between chamomile intake and insomnia. However, neither found enough evidence to support these claims. Therefore, more studies are needed .

To make chamomile tea at home, add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Let the flowers steep for about 5 minutes before using a mesh strainer to drain the liquid from the flowers.

It’s safe to drink chamomile tea daily, and ingesting chamomile in the form of tea or other supplements has not been linked to negative side effects.

4. Almond milk.

Almonds are tree nuts packed with healthy fiber, vitamins, and minerals. Almond milk is a creamy, nutty alternative to cow’s milk that is made by blending almonds with water and then straining the pulp.

Whole almonds may improve sleep quality. Violet oil made from almonds or sesame seeds has even been used in traditional Iranian medicine for many years as a treatment for insomnia .

In one study in 75 people with chronic insomnia, participants reported significant improvements in sleep quality after self-administering 3 intranasal drops of either violet or pure almond oil nightly for 30 days .

In another study in 442 university students, the number of participants who reported insomnia decreased by 8.4% after consuming 10 almonds daily for 2 weeks .

Since almond milk is made from whole almonds, it may also promote good sleep. Almond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and magnesium. In fact, 1 cup (237 ml) of almond milk contains nearly 17 mg of magnesium .

In recent years, magnesium has shown potential as a treatment for insomnia, particularly in older adults .Almond milk can likely be found at your local grocery store. It comes in a variety of brands and flavors. You can also make it at home.

Given that almond milk is made from whole almonds, people with nut allergies should avoid almond milk and products made with it.

5. Cherry juice.

Cherries are stone fruits that vary in flavor depending on the variety. They can be sweet, tart, or sour and grow in different colors, including yellow, red, and purple.They’re not only known for making a great pie filling but also a number of health benefits, including improved sleep quality .

Cherries’ tryptophan content is believed to be one reason these fruits aid sleep. Tryptophan is an amino acid that’s a precursor to the hormone melatonin, which helps regulate when you fall asleep and wake up .

Though both sweet and tart cherry varieties contain melatonin, the tart types pack the most. In fact, one study found that tart Montmorency cherries may have up to six times more melatonin than sweet Balaton cherries .

A 7-day study in 20 people found that drinking tart cherry juice concentrate daily significantly increased melatonin levels, compared with a placebo beverage .

A similar study in 30 participants observed that consuming a cherry-based product twice daily improved nightly rest, decreased the number of nighttime awakenings, and resulted in higher urinary melatonin levels first thing in the morning .

Finally, one study noted that drinking 2 cups (480 ml) of cherry juice each day for 2 weeks increased total sleep time by 84 minutes and helped treat symptoms of insomnia in adults aged 50 and older .

If you decide to drink cherry juice to help you sleep, you may want to opt for amounts similar to those used in these studies. Drinking 2 cups (480 ml) per day has not been linked to any side effects .

6. Other herbs for sleep.

▪️ Violet flower.

Violet is a plant with beautiful violet flowers characterized by its wonderful aroma and its many health and beauty benefits, and you do not have to eat violets to get its benefits regarding sleep, as just inhaling the aroma of violet essential oil for 30 minutes before bed effectively helps to sleep, improve its quality and get rid of insomnia.

▪️ Valerian root.

Valerian root is one of the medicinal plants with many and many therapeutic benefits, and has a wonderful anesthetic and sedative effect, which makes it included in our list of herbs that help sleep.

It is possible to benefit from the catnip plant, either by taking special supplements containing the extract of this plant, or by drinking the boiled plant.

A decoction of valerian is often combined with a decoction of chamomile, a mixture that helps calm the nerves and nerve cells in the brain , reducing insomnia and aiding sleep.

▪️ John’s Wort.

Since depression is one of the causes of insomnia and the inability to sleep properly, the herb of Saints helps greatly with sleep due to its ability to improve mood and prevent depression.

The relationship between insomnia and depression is close, and each of them may lead to the other, so the use of the herb of saints is very useful to combat both.

▪️ Lemon balm.

Lemon balm is a member of the mint family and  is a popular plant around the world, and its leaves can be used both dried and fresh.

A study has found that lemon balm actually has an anesthetic effect, and it is one of the herbs that helps to sleep and relieve insomnia if a few sips of decoction of the leaves are taken regularly before bed.

The effect of herbs on people who take sleeping pills.

If you take sleeping pills regularly, you may discover that these medicinal herbs do not affect you immediately, as your body has become more accustomed to the chemical components in sleeping pills.

If you stop  taking sleeping pills  , their effect will decline, and it will take a long time for the body to completely get rid of the effect of the drugs, and herbal treatment for insomnia begins to affect your sleep quality.

Important tips for treating insomnia.

Treating insomnia with medicinal herbs can help solve the problem, but in addition to this, it is preferable to adopt some habits that help the body relax and prepare for sleep, including the following:

▪️ Eat a light dinner three hours before bed.

▪️ Take a warm shower  90 minutes before bedtime. You can use lavender essential oil, as it is recommended during the shower to calm the body and soul.

▪️ Make sure to turn off all lights and screens in the room before going to sleep .

▪️ Make time before bed for silence and meditation.

▪️ Try relaxing activities before bed, such as reading a book, quiet conversation, or drinking herbal tea.

▪️ Write down on a piece of paper everything that bothers you if you are worried; Because  writing these thoughts down on a piece of paper can contribute amazingly to your peace of mind.

▪️ Make sure you get a  good, deep sleep at night to wake up refreshed and full of energy in the morning.

Reference :

9 Drinks That Help You Sleep/https://www.healthline.com/nutrition/drinks-that-help-you-sleep

أعشاب تساعد على النوم: قائمة بأهمها /https://www.webteb.com

علاج الأرق بالأعشاب الطبية: قائمة بأهمها/www.webteb.com

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