Chamomile tea Apigenin, a flavonoid in chamomile, attached to GABA-A receptors in the brain, helps regulate the nervous system, reduce anxiety, stress and promote relaxation.
This mechanism is similar to mild sedatives but more natural, without side effects.
Chamomile tea soothes the central nervous system, helping the body relax.Some studies by the World Health Organization show that chamomile tea reduces cortisol levels (stress hormone), making it easier to sleep.Lack of caffeine, chamomile tea is an ideal choice for the evening.
Note: Do not drink too much water before bed to avoid urinating overnight that disrupts sleep.
If insomnia persists, you should find out the cause and adjust your lifestyle accordingly.
Warm milk Warm milk helps relax and improve sleep.
Tryptophan, an amino acid in milk, helps produce serotonin and melatonin - two hormones that regulate sleep.Serotonin relaxes nerves, reduces stress and improves mood.
Milk contains casein hydrolysate peptides, which help relax the body and reduce cortisol.This supports deep sleep and avoids staying up late.Drinking warm milk before bed provides carbohydrates, helping to maintain stable blood sugar levels throughout the night, useful for people who often wake up hungry or have low blood sugar.
Note: If you are lactose intolerant, you can replace cow's milk with almond milk or oat milk, which still has tryptophan to help you sleep well.
Do not drink too much milk before bed to avoid feeling bloated or having to wake up to go to the toilet at night.
Peppermint tea Peppermint tea helps relax, soothe and support good sleep.
menthol in peppermint tea calms the nervous system, helping the body relax and reduce anxiety.Drinking peppermint tea before bed calms the mind, reduces stress, and makes it easier to sleep.Lack of caffeine, peppermint tea is an ideal choice for the evening.
Peppermint tea also helps reduce bloating, indigestion, stomach cramps and acid reflux - the causes of sleep disruption.If you often have stomach upset in the evening, peppermint tea will help soothe the digestive system and help you sleep better.
Note: If you have severe reflux, you may need to limit drinking peppermint tea because peppermint can dilate the Esophageal Loop, making stomach acid more likely to reflux.
Warm water mixed with honey Honey stimulates the production of mild insulin, increasing the amount of tryptophan in the brain.
Tryptophan helps the body create serotonin and melatonin.Melatonin makes it easier to sleep and sleep deeper.Many people wake up in the middle of the night due to hypoglycemia, causing the body to produce adrenaline and cortisol, causing sleep.
Honey provides natural glucose, maintains stable blood sugar levels throughout the night, avoids staying up late or hypoglycemia.Honey contains compounds that stimulate the brain to produce serotonin, relax the mind, reduce anxiety and make sleep easier.
Note: Do not drink too much honey before bed as it can cause a slight increase in blood sugar.
If you have diabetes, talk to your doctor before using honey regularly.
