Sleeping well is not always easy, but adding some drinks before bed can make a difference. Here are effective choices.
Chamomile tea
Chamomile tea contains a natural compound called apigenin flavonoid, which helps reduce stress and anxiety. Drinking warm tea before bed also soothes the nervous system, helping you sleep deeper and wake up less often in the middle of the night.
Sour cherries juice
Nature is rich in melatonin, which helps signal rest hours and support muscle recovery. Sugar-free types should be chosen to avoid high blood sugar.
Valerian root tea
Valerian root is a herb that helps soothe the nervous system and relax the body. Drinking tea from Valerian root before bed can help you sleep deeper and reduce difficulty sleeping or waking up in the middle of the night.
Warm milk
Warm milk contains tryptophan, an amino acid that helps the body produce serotonin and melatonin, which support sleep. Adding a little cinnamon or honey will relax you and signal to your body that it's time to go to bed.
Almond milk
Rich in tryptophan and magnesium, which help relax muscles and nerves. Can be heated to increase the soothing effect before bed.
Banana smoothie
Containing tryptophan, melatonin and magnesium, bananas also provide potassium to help relax muscles, combined with milk or almond milk for easier sleep.
Lavender tea
Relaxing aroma, which has a soothing effect, helps the body feel sleepy and improves sleep quality.
Filtered water
Drinking filtered water helps the body maintain moisture, avoiding dehydration that causes poor sleep quality. You should drink just enough, avoid drinking too much before going to bed so as not to wake up to go to the toilet many times.
Drinks to avoid before bed
Coffee and tea contain caffeine, soft drinks, alcohol, and acidic drinks such as orange juice, tomato juice, or grapefruit juice.
