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5 healthy drinks to sleep

In order to sleep on time, you can use simple and natural products. Here are 5 drinks that help you sleep

1. Chamomile tea

Chamomile tea is traditionally used for soothing nerves and fighting stress. In addition, it brings many health benefits, as it has anti-inflammatory effect, improves skin condition and helps with colds.

Several studies involving patients with various sleep disorders have shown that drinking chamomile tea for two weeks makes it easier to fall asleep and relieves insomnia symptoms.

Tea in a concentration of 4 tablespoons of chamomile per glass (237 ml) of boiling water can be drunk every day, and it will not cause any side effects.

2. Valeriana root tea

Valeriana is another traditional effective remedy. Research confirms that her extract is quite effective in fighting insomnia.

To make tea, brew 2-3 grams of Valeriana root in a cup (237 ml) of hot water and leave to insist for 10-15 minutes. This drink is quite safe and has no negative impact on circadian rhythms. However, its abuse can lead to increased anxiety.

There are other restrictions: Valerian should not be consumed by pregnant women. In addition, it should not be mixed with alcohol.

3. Warm milk.

The fact that it's good to drink warm milk before bed is known to everyone. The fact that milk contains tryptophan, and therefore helps you sleep faster and easier to adapt when changing time zones. And it also helps to increase serotonin levels, responsible for the feeling of happiness and well-being.

Numerous studies have confirmed that milk reduces night wake-ups and helps muscles contract less during sleep. So introduce the habit of drinking a glass of this drink before going to bed by adding honey if you want. The contraindication is only for those who are lactose intolerant.

4. Almond milk.

Almond milk is a drink obtained from a mixture of ground raw almonds with water. A whole almond itself can improve the quality of sleep: its oil has been used for many years in traditional Iranian medicine to treat insomnia. And modern research only confirms the effectiveness of the product.

Almond milk contains tryptophan, as well as magnesium, a mineral that also helps to normalize sleep. However, it should be noted that this drink should not be taken by people who are allergic to nuts.

5. Banana almond smoothie

Banana is as good as almonds in magnesium and tryptophan. Also in this fruit there is melatonin and a lot of potassium, which is necessary for muscle relaxation. If you combine banana and almonds, you get a powerful natural sleeping pill.

To prepare smoothies, mix one banana, one cup (237 ml) of almond milk, a tablespoon of almond oil and ½ cup of ice. Other ingredients rich in magnesium and potassium can be added, for example: greens, orange juice, dark chocolate, yogurt or avocado. If you don't like smoothies, try making banana bread. But know that bananas can and should be eaten in the purest form - so they help to fight a stroke.

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