One of the most sought after, yet elusive commodities, a good night’s sleep can be difficult to come by. A restful night’s sleep is necessary for proper immune system function, controlling inflammation, cell repair, keeping your hormones in balance, and improving your memory, concentration, and productivity.
Whether it’s due to anxiety or stress, self-imposed, or the result of a chronic health condition, a lack of sleep can result in significant detrimental effects on your physical and emotional wellbeing. If stress is the primary reason behind your sleepless nights, a calming herbal bedtime beverage can be a helpful addition to your nighttime routine.
Try one of these 5 natural drinks to help you sleep better.
1. Turmeric latte
A key anti-inflammatory, turmeric has been used in traditional Ayurvedic medicine for centuries. To make a nourishing turmeric latte, combine 1-2 tbsp of turmeric with a cup of warm almond or coconut milk (frothed if desired), ground cinnamon, nutmeg, and cardamom, and a pinch of pepper (black pepper increases the bioavailability of curcumin; the active ingredient in turmeric). Add 1tsp of honey or sweetener of choice if desired.
2. Lavender and chamomile tea
For a potent natural sedative, try chamomile and lavender tea. Both chamomile and lavender have a calming effect on the nervous and digestive systems, making them perfect for a post-dinner nightcap. Chamomile contains a flavanoid called chrysin which accounts for its sedative-like quality, while lavender promotes relaxation, helps alleviate stress, and aids with insomnia.
3. Ashwagandha tea
Ashwagandha, or Withania somnifera, is one of the most revered herbs in Ayurvedic medicine. A powerful adaptogen, ashwagandha has been shown to reduce cortisol levels, thereby aiding with stress reduction (cortisol is known as the stress hormone). Ashwagandha has also been shown to improve sleep onset and latency. Try ashwagandha as a tea or mixed into warm almond or coconut milk.
4. Nutmeg, saffron, and rose moon milk
If your sleeplessness if anxiety-related, this concoction could do wonders. Nutmeg and saffron both work to decrease anxiety levels and aid with the reduction of stress and fatigue. The addition of rosewater makes every sip feel luxurious. Simply blend nutmeg powder, saffron, and a hint of rosewater with almond or coconut milk and warm it up over the stove. Add sweetener if desired.
5. Cherry juice
For those who struggle to stay asleep, tart cherry juice could be the answer. Tart cherries are naturally rich in melatonin – the primary sleep hormone – as well as tryptophan and anthocyanins, which are precursors to melatonin production. Drinking a glass of unsweetened tart cherry juice an hour or two before bed can aid in improving the quality of sleep and decrease the occurrence of nighttime awakenings.
Words by Arabella Johnson
Feature image courtesy of Arnold Newman
