9 Drinks That Can Improve Sleep Quality

9 Drinks That Can Improve Sleep Quality

9 Drinks That Can Improve Sleep Quality



Netgenz - Health | Frequent awakening at night or insomnia definitely causes the quality to be bad. Not even if you have to get up in the morning to work. Enough rest is important for a healthy body so that it is free from the increased risk of stress, heart disease, diabetes, and so on. Some experts recommend for those aged 18-60 years sleep at least 7-9 hours.

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Here are 9 Drinks That Can Improve Sleep Quality


1. Cherry juice

Cherries are fruits that have a sweet or sour taste, depending on the variety. They grow in a variety of colors, such as yellow, red, and purple. In addition to being used for filling cakes, apparently, cherries can improve sleep quality because they contain tryptophan (an amino acid called a precursor to the hormone melatonin).

Sweet or sour cherries have other levels of melatonin. Sour flavors have a higher melatonin content than sweet cherries. A study found that drinking 2 cups (480 ml) of cherry juice daily for two weeks could increase melatonin levels by up to 84 minutes of sleep and help treat symptoms of insomnia in adults.

2. Chamomile tea

Chamomile is a daisy-like flower that is part of the Asteraceae family. Tea made from this plant can help treat anxiety and sleep problems such as insomnia. A study explained that 80 women who experienced reduced sleep quality drank chamomile tea every day for two weeks and the results they experienced an increase in sleep quality.

To make chamomile tea is very easy. Just add 4 tablespoons of fresh chamomile flowers or 2 tablespoons of dried chamomile flowers to 1 cup of boiling water about 237 ml. Let the chamomile flowers soak for 5 minutes. Next, drain the water using a filter.

3. Ashwagandha tea

The ashwagandha plant is a small shrub with yellow flowers native to India and Southeast Asia. Ashwagandha is a herbal remedy in Ayurveda. This plant, also known as Indian ginseng or winter cherry, has roots that contain sleep-inducing compounds. A study conducted on 50 adults aged 65-80 who consumed 600 mg of ashwagandha root daily for 12 weeks was shown to have better overall sleep quality.

It is important to remember that although ashwagandha tea is safe to eat, those with autoimmune problems, pregnant and lactating women, and people taking medications for blood pressure, blood sugar, and thyroid need to be careful.

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4. Valerian tea

Valerian is a plant that is counted in the honeysuckle group. The root of this plant is used as a medicinal herb that can improve sleep quality and reduce insomnia. Not only that, this plant can relax some people who experience anxiety because of its calming character.

A 2020 study that included 60 studies found valerian to be a safe and efficient remedy for improving sleep quality. A 2021 study found that people who took 530 mg of valerian root 1 hour before bedtime for four weeks had better sleep quality. However, further research is needed on the amount and direction of cure.

To make valerian tea, simply soak 2-3 dry valerian roots in 1 cup of 237 ml of hot water. Let stand stagnant roots for 10-15 minutes before the last filtered.

5. Peppermint tea

Peppermint otherwise known as Lamiaceae is a fragrant herb called a cross between watermint and spearmint. Peppermint can help reduce headaches, ease clogged sinuses, ease menstrual cramps, improve sleep quality.

Making peppermint tea is quite easy. Boil two cups (480 ml) of water and add a handful of peppermint leaves. The number of leaves used can be equated with individual desires. Let the peppermint leaves soak for 5 minutes. If you are taking medication, ask your doctor before consuming this tea.

6. Warm milk

Milk contains tryptophan which naturally increases serotonin (a precursor to the sleep-regulating hormone melatonin) and a neurotransmitter known for happiness. Melatonin can improve sleep quality and help fight other sleep problems including jet lag and insomnia.

Some research has found that warm milk can improve sleep quality but further research is still needed to verify this. There is a chance that drinking a glass of warm milk before going to bed is just a reassuring rite that can help relieve fatigue and rest. There's nothing wrong with trying.

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7. Golden milk (turmeric milk)

Golden milk or known as turmeric milk as an Indian drink is gaining a reputation in Western culture. This drink is made by warming cow's milk or vegetable milk with turmeric, cinnamon, and ginger.

Milk contains tryptophan. While turmeric is rich in curcumin compounds that help ease the effects of lack of sleep, reduce infections, and can treat symptoms of anxiety and stress. To make golden milk, mix a cup of 118 ml milk, 1 tsp turmeric, 1 small piece of ginger, and 1 tsp honey. Simmer over low heat for 3-5 minutes.

8. Almond milk

Almond milk is a nutritious drink based on almonds that has a mild taste. Nach, almonds apparently can improve sleep quality.

Almond milk is rich in hormones and minerals that promote sleep, such as tryptophan, melatonin, and magnesium (prospective for treating insomnia). In fact, 1 cup of almond milk or about 237 ml contains almost 17 mg of magnesium.

Almond milk can be found in some stores in a variety of brands and flavors. However, peanut allergy patients should avoid this milk.

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9. Banana-almond smoothie

Bananas contain magnesium, tryptophan, and melatonin which are useful for improving sleep quality. Incorporating banana and almond milk in a smoothie will make for a better night's rest.

To make a banana-almond smoothie, simply mix 1 fresh or frozen banana, 1 cup almond milk (237 ml), 1 tablespoon almond butter, and cup ice if using fresh bananas.

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