The role of bedtime drinks in improving sleep quality
Not everyone can easily get a good night's sleep. Besides living habits, what you drink in the evening can also significantly affect your ability to fall asleep and maintain a deep sleep.
Dr. Valerie Cacho - a sleep specialist at the Integrative Sleep Center, Hawaii, USA - said: "Some drinks can help the body relax, regulate sleep hormones and improve the quality of rest if used at the right time.
Components such as melatonin, tryptophan or magnesium in food have the effect of supporting the nervous system, helping the body easily switch to a resting state. However, choosing the right type of drink and avoiding stimulants such as caffeine is important.
10 types of night drinks to help sleep well
Among popular choices, chamomile tea is known for its ability to soothe nerves thanks to the active ingredient apigenin, which helps reduce anxiety and promote relaxation. Natural sour cherries contain melatonin, which helps regulate the body's sleep and wake cycle.
Valerian root tea and ashwagandha tea are traditional herbs that have sedative effects and improve sleep quality. Lavender tea also helps relax thanks to its pleasant aroma.
Warm milk is a familiar choice because it contains tryptophan, amino acids that help the body produce serotonin and melatonin. Almond milk also brings similar effects, while supplementing magnesium to help relax muscles.
Yellow milk (combined with turmeric, ginger, cinnamon) has anti-inflammatory effects and supports blood sugar stabilization. Banana smoothie provides potassium, magnesium and tryptophan, helping the body fall asleep easily.
Finally, filtered water, although simple, is very important, helping to avoid dehydration, a factor that can affect sleep quality. However, Dr. Valerie Cacho recommends not drinking too much water before bed to avoid interrupting night sleep.
In addition, users should limit drinks containing caffeine, sugar or alcohol in the evening, as they can cause difficulty sleeping or make sleep less deep.
