After a long and tiring day, all one wants is good sleep. According to health experts, the average adult should sleep 7-8 hours per day. In fact, a study published in the Journal of Clinical Sleep Medicine found that insufficient sleep can lead to depression, diabetes, and heart disease. If you have trouble sleeping soundly, you should try some sleep-inducing beverages.
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Whenever can you have your final drink of the day?
To achieve optimal sleep hygiene, it is recommended that you finish drinking most fluids, including sleep-inducing beverages. About an hour before bedtime, especially for those who may experience diuretic effects. This gives the body enough time to process and excrete the fluids, lowering the likelihood of waking up because of the need to urinate.
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Drinking large amounts of fluids close to bedtime can disrupt sleep because you are more likely to wake up to use the restroom during the night. This is especially true for diuretic beverages like coffee and alcohol. “The body produces less urine at night, which promotes uninterrupted sleep. However, consuming liquids too soon before bedtime can interfere with this process.
Chamomile tea- Chamomile is a herb that has mild sedative effects. Drinking chamomile tea before bedtime can help relax muscles, reduce stress, and promote better sleep. It contains apigenin, an antioxidant that may help with its calming effects.
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Warm milk- Warm milk is a traditional bedtime beverage. It contains tryptophan, an amino acid that can be converted into serotonin and melatonin, both of which are important for sleep regulation. Drinking milk before bedtime may have both advantages and disadvantages.
Green Tea-Green tea contains theanine, which, an amino acid that helps to calm the nervous system. To avoid caffeine’s stimulating effects, opt for decaffeinated versions
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Warm water with lemon-Simple warm water with lemon is a hydrating and refreshing beverage. While it lacks specific sleep-promoting compounds, staying hydrated is important for overall health and can help create a more comfortable sleep environment.
