Desperate for sleep, but don’t want to pop a tablet to help you drift off to dreamland? You’re in luck. These quick and easy to make bedtime drinks are the perfect concoction for a peaceful night’s sleep.
All natural sleep remedies with no toxic side effects, these delicious drinks have been scientifically proven to reduce tossing, turning and all that chaotic energy associated with a sleepless night, as well as boost your body’s natural melatonin production.
Sip these before bedtime and you’ll be saying hello to sweet dreams in no time.
First things First: Raw Organic Honey
Natural, raw, organic honey provides a solid foundation for any sleep inducing bedtime drink. Not only does it provide a much needed sugar boost to a bitter drink, but it packs a punch when it comes to health benefits too.
3 Key Ways Honey May Help You to Sleep:
– Releases tryptophan (an amino acid that’s induces a natural drowsy state)
– Turns serotonin into melatonin, the much needed sleep hormone
– Contains magnesium, nature’s natural tranquiliser
So the next time you find yourself pouring a drink before bedtime, you might want to add a dash of honey to it.
Best Bedtime Drinks For Sleep
1. Dairy-Free Honey Nutmeg Milk
This is one bedtime drink you won’t want to miss out on. Why? Because it tastes just like a dessert. Nutmeg’s chemical makeup makes it an incredibly powerful sleep promoter, mimicking that of natural tranquilisers.
This tasty bedtime drink helps to also relax both your body and your mind by releasing neurotransmitters.
Bonus: This little drink has a thermogenic effect thanks to its nutmeg content that helps fire up your metabolism for burning extra fat during your sleep. Win-win.
You’ll want to use whole nutmeg to reap its full benefits, as its more potent than ground nutmeg.
– 8 ounces of milk (you can use almond milk, too)
– 1 tsp organic raw honey
– 1/4 tsp freshly grated organic nutmeg (not powdered)
– Pinch of Ceylon cinnamon (optional)
2. Rooibos & Honey Tea
This tasty red tea is well known for its sleep inducing benefits. Rich in magnesium, Rooibos naturally soothes the central nervous system to promote natural relaxation.
This is one reason it’s often given to hyper-active children in South Africa, but many also turn to it as a natural sleep aid to help relieve insomnia. Add a dose of raw honey for extra sleepy goodness.
3. Saffron Sleep Tonic
Put those sleeping pills away and try this herbal, natural sleep remedy instead. According to Ayurvedic Medicine, an Indian tradition, saffron does wonders for relieving anxiety, depression and sleeplessness.
Put away the sleeping pills and go the Ayurvedic route to say goodbye to restless nights.
Add a few strands of saffron to this subtly spiced almond drink to wake up feeling like a winner in the morning. Check out the recipe here.
4. Aloe Vera Cherry Juice
Research has shown that cherry juice helps to naturally boost people’s melatonin levels, the hormone associated with regulating the sleep-wake cycle.
Cherry juice has also proven to improve the quality and duration of the sleep too, as well as cut down the need to nap during the day.
Aloe vera juice is full of mucopolysaccharides (try saying that 10x fast), and other sleep promoting compounds.
Aloe vera juice on its own can taste quite bitter, so you’ll definitely want to combine it with cherry juice, and add a touch of honey.
– 2-4 oz. cherry juice
– 1 oz. Aloe vera juice
– Cold water
Mix the cherry juice and Aloe vera juice in an 8 oz. glass and top it up with cold water. Mix well and drink.
5. Pink Moon Milk
This pink moon milk is a truly soul soothing bedtime drink, and as the creator of this recipe says, it falls into the ‘delicious-but-medicinal’ category.
Made with nut milk, cherry juice, honey and a few other melatonin boosting supplements, pink moon milk is perfect for regulating your sleep-wake cycle. Check out the recipe here.
6. Banana Almond Smoothie
The triple threat. Bananas contain magnesium, tryptophan and melatonin, all of which fight the symptoms of insomnia.
Combine with almonds, which are high in potassium, and you’ve got a seriously powerful sleep aid ready in just 5 minutes.
– 1 fresh or frozen banana
– 1 cup (237 ml) of almond milk
– 1 tablespoon (15 grams) of almond butter
– 1/2 cup of ice (if using fresh a banana)
7. Golden Milk
Named for its golden look thanks to its turmeric content, golden milk is a perfect sleep aid for those who haven’t slept well in a while. Golden milk not only harnesses the sleep-inducing potential of warm milk but also boasts tumeric.
Turmeric is rich in a compound called curcumin which has been shown to relieve the effects of prolonged sleep deprivation.
How to Make:
Combine 1/2 cup (118 ml) of milk, 1 teaspoon of turmeric, 1 small piece of ginger, and 1 teaspoon of honey. Bring it to a boil, reduce the heat, and simmer for 3–5 minutes.
8. Almond Milk
Perfect for vegans, almond milk is packed with fiber, nutrients and minerals that our bodies crave, but its almond’s high tryptophan content that makes it a powerful sleep inducing drink.
One study conducted amongst 442 university students showed that the number of students who reported insomnia decreased by 8.4% after consuming almond milk daily for 2 weeks.
9. Valerian Tea
Valerian is used in a lot of natural sleep supplements such as Kalms Night Valerian Root Sleep Tablets, and there’s a good reason for it too.
Valerian is a medicinal herb used to promote sleep and relieve insomnia, according to the National Center of Complementary & Integrative Health.
How to Make:
Steep 2–3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10–15 minutes before straining.
10. Ashwagandha Tea
Whilst Ashwagandha tea is a little less mainstream than the other options presented here, it is a great sleep inducing drink.
Ashwagandha tea is considered an adaptogen, a substance that enhances the body’s adaptive response to stress and balances normal body functions. It’s a little bitter so make sure to add honey to this one.
Word of caution: those who are pregnant or breastfeeding should not drink Ashwagandha due to limited research of its effects on pregnant women.
11. Warm Milk
An oldie but goodie. This might seem like a myth, but there is some evidence to back it up. Milk contains tryptophan, which increases serotonin, a neurotransmitter associated with feelings of happiness.
How does this help you sleep? Serotonin is necessary to make the sleep regulating hormone melatonin. So sip away for sweet dreams!
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