A great night’s rest is usually overlooked as an important part of health. Experts say adults should get at least 7–9 hours of sleep each night.
Too little or even too much sleep is linked with an increased risk of heart disease, depression and even early death.
But sleeping is not always easy. Fortunately, there are a variety of sleep-inducing drinks that aid you in catching some z’s.
Here are 3 drinks that can help your sleep naturally.
1. Cherry juice
A 7-day study of 20 people found that consuming tart cherry juice concentrate every day greatly increased melatonin, when compared to another beverage.
Another study of 30 people found that consuming a cherry product twice daily helped sleep, and decreased the amount of nighttime awakenings, and gave a better urinary melatonin level first thing in the morning.
Finally, another study discovered that drinking 2 cups of cherry juice every day for 2 weeks lengthened sleep time by around 84 minutes and helped adults over 50 with insomnia.
2. Chamomile tea
Some research shows that chamomile might improve sleep quality. One study of 60 older people found that consuming 400 mg of chamomile extract for 28 days in a row helped sleep quality.
Another study of 80 people who experienced lowered sleep quality noted that their sleep inefficiency was greatly improved after they consumed chamomile tea every day for 14 days.
Chamomile might also help with anxiety and insomnia, which can improve sleep as well. Two studies investigated the connection between chamomile and insomnia. But neither found enough complete data to fully support these claims. So more studies are needed.
3. Ashwagandha tea
One Ashwagandha study that triethylene glycol — a part of the ashwagandha leaf — helped non-rapid eye movement sleep, the sleep cycle in which your body regenerates bone and tissue.
In other studies, ashwagandha was shown to help the body relax and prepare for rest, as well as helping overall sleep quality. You can get ashwagandha teas at most grocery stores.
Ashwagandha is safe for most, but people with autoimmune disorders, blood pressure problems, blood sugar issues, or thyroid illnesses should consult a doctor first.
Author: Scott Dowdy