Certain drinks can help people fall asleep more easily. These include herbal teas, almond milk and cherry juice. However, research is limited and their benefits for sleep are unproven. In this article, we discuss 10 drinks and beverages that help you sleep.
chamomile tea
People drink chamomile tea to treat insomnia due to its calming effects. Older research suggests that its effect on sleep stems from its flavonoid content. Apigenin is a flavonoid that binds to benzodiazepine receptors in the brain, which has a sedative effect. There is no caffeine in this tea, which makes it suitable for people who want to try chamomile tea before sleeping.
valerian tea
Valerian is an herb found in health food stores. Sleeping pills and sedatives may contain valerian. People can buy these products over-the-counter in the form of tablets or tea. Researchers have not confirmed whether valerian is effective and safe for treating insomnia, and some studies show conflicting results.
Research conducted in 2020 concluded that valerian root may be a safe and effective herb for promoting sleep and reducing the risk of sleep disorders. However, the results were inconsistent and some of the natural active ingredients in valerian root are unstable. The authors note that this can affect product quality and reliability, and that additional testing should be performed.
lemon balm tea
Some people drink lemon balm tea to help them sleep. Lemon balm can be found in health food stores as a sleep aid. Like valerian, it may not be effective every time. One study demonstrated that 80 participants with chronic stable angina who were supplemented with lemon leaf had a reduction in total sleep disturbance when researchers compared them to a placebo. Still, more evidence is needed to confirm that lemon balm tea helps people sleep.
Lavender tea
Some people drink lavender tea for its calming and soothing properties. A study from Taiwan tested the theory that lavender tea can improve sleep quality. The researchers showed that participants who drank lavender tea perceived less fatigue. The mechanisms explaining this effect are unclear.
Passion flower tea
People say they use passionflower to help them sleep, but research on this herbal tea is limited. Mexican researchers designed a study to test the effect of passionflower on sleep. Their results show that rats injected with passionflower extract experienced a statistically significant increase in total sleep time. Again, more human studies are needed to confirm the safety and effectiveness of passionflower for improving sleep.
Decaffeinated green tea
Although green tea contains caffeine, certain substances found in green tea can help with sleep because they act on the GABA system of the brain. To study these effects, researchers gave middle-aged adults low-caffeine green tea to drink before sleeping. Study results show that drinking low-caffeine green tea may help improve sleep compared to standard green tea. The exact mechanism of green tea’s effect on sleep is still unclear. It’s important to choose decaffeinated green tea because standard green tea contains caffeine, which can inhibit sleep.
cherry juice
In an old study from 2010, researchers linked a mixture of tart cherry juice with a statistically significant improvement in sleep. Study participants showed a reduction in the severity of insomnia when researchers calculated minutes awake after sleep onset. Other parameters, such as sleep latency, total sleep time and sleep efficiency, remained unchanged when the researchers compared them to a placebo. A small 2018 study with just eight participants showed that cherry juice increased sleep time and sleep efficiency. Researchers suggest that cherry juice increases the availability of tryptophan in the body, which leads to better sleep.
Cherries contain melatonin and other anti-inflammatory substances which may explain their effect on sleep. Further research is needed to confirm these results.
Magnolia Bark Tea
Researchers tested magnolia bark tea on the sleep of postmenopausal women. Magnolia bark extract contains substances that interact with the GABA system in the brain which helps people sleep. Animal studies have shown that the polyphenol magnolol in magnolia bark decreases the time it takes for mice to fall asleep. Another magnolia bark polyphenol, called honokiolTrusted Source, had the same effect. Consuming a magnolia bark extract may be safe, but researchers need to continue to study its effects in larger and more diverse populations.
Milk
Milk contains an amino acid called tryptophan. Tryptophan converts into substances that can promote sleep, including serotonin and melatonin. Studies comparing the effect of drinking milk before bed to improve sleep are lacking. However, 2020 research concluded that a balanced diet including milk and dairy products is effective in improving a person’s quality of sleep, although this research did not examine whether the timing of consumption has an impact. on the quality of sleep. Unless a person is lactose intolerant or has a milk allergy, they can try drinking warm milk before bed.
almond milk
Almond milk is made from whole almonds and is widely available in supermarkets. Almonds can be high in tryptophan. They also contain magnesium. A 2022 review of the literature found mixed results regarding the benefits of magnesium for sleep, but some studies have produced results that support this link. However, almond milk is not suitable for people with a nut allergy.
Best time to drink before bed
Urologists suggest that children avoid drinking liquids for 1-2 hours before going to bed. Drinking just before bed can cause people to wake up in the middle of their sleep to urinate.
When to talk to a doctor
Although it is common to have difficulty sleeping from time to time, if a person has insomnia more than three nights a week for more than three months, they may have chronic insomnia and should see a doctor. Additionally, a person should see a doctor if lack of sleep is affecting their ability to concentrate, function at work or school, socialize, or have hobbies. A person should see a doctor if they develop any reactions to herbal teas or other sleep products. She should immediately stop using any product to which she has a negative reaction.
Summary
People sometimes use drinks to help them fall asleep. Chamomile and valerian are popular herbal teas that people drink before bed, but other substances can also help. These include almond milk and cherry juice. Although some drinks contain tryptophan or melatonin, which are known to improve sleep, researchers aren’t sure exactly how other drinks help people fall asleep. More evidence is needed to confirm whether these drinks are effective and safe for improving sleep.
