When was the last time you had a full 8 hours ofuninterrupted, restful sleep? For many of us, the answer to that question is, “I can’t remember”. According to the Centers for Disease Control and Prevention (CDC), one in every three Americans doesn’t get the necessary amount of sleep. This means that a third of us are getting less than 6 hours of sleep, well below the 7 to 9 that is recommended for optimal health (and that’s not even taking into account thequality of sleep). Not only does lack of sleep leave us tired and unmotivated, it is also harmful to ourcardiovascular, neurological,metabolic,mental, andemotional health. It’s even been tied toback pain!
Thankfully, there are simplethings you can do to help ensure you sleep peacefully and wake more rested. In addition to gettingdaily exercise, and incorporatingsound nutrition andstress-relief practices into your daily routine, you can also make yourself a yummy sleep-inducing beverage before you hit the hay.
Here are some delicious drinks with proven ingredients to help you achieve a more restful night’s sleep.
Delicious Sleep-Support Beverages
Reishi Chocolate Latte
Reishi mushrooms are among the most widely studied of all themedicinal mushrooms. According to multiple studies, one of the most important benefits of reishis is that they boost theimmune system. However, they’ve also been shown to help promote sleep.
To treat yourself to a chocolatey reishi mushroom latte before you crawl into bed, mix the following ingredients into a Vitamix or high-powered blender:
- 1 cup boiling water
- 1 cup unsweetened almond milk
- 1 tbsp cacao powder
- 1 tsp reishi mushroom powder
- ½ tsp ashwagandha powder (optional)
- 2 tsp coconut oil
- Dash of cinnamon
- Pinch of sea salt
- 1.5 tbsp maple syrup (add less or more to taste)
Blend until creamy and enjoy! You’ll be surprised how creamy, delicious and tasty this effective nighttime drink is.
Cherry Turmeric Bedtime Tea
A study published in the FASEB Journal, reported that tart cherry juice increases sleep time in adults suffering from insomnia. Additionally, turmeric has been shown to have a multitude of health benefits, including the ability to increase calm and aid sleep.
So, it only makes sense to combine these two incredible ingredients for a super-powered, sleep-promoting hot tea to drink before bedtime.
The ingredients you’ll need are:
- 1 cup Montmorency tart cherry juice
- 1 cup water
- ½ teaspoon ground turmeric
- ⅛ teaspoon freshly grated ginger
- 2 bags chamomile tea
- ¼ cup frozen Montmorency tart cherries
Bring the juice and water to a boil in a kettle or a small pot. Stir in the turmeric and ginger then pour the mixture over the tea bags. Steep for five minutes and enjoy. Sweet dreams!
Basil Seeds in Chamomile Tea
Sabja seeds (or basil seeds) are known usually as a culinary herb, but they have many other health benefits as well. The seeds are known to aid indigestion, which can be a major pain point for people when it comes to a good night’s sleep. Sipping on some chamomile tea along with some basil seeds will help promote better digestion, induce relaxation, and also provide a fun flavor and texture.
Saffron Sleep Tonic
Saffron is another herb that is usually known in the culinary world for adding a fragrant and floral element to dishes with a beautiful yellow color. However there are reported numerous health benefits associated with saffron as well, including the treatment of sleep problems.
Get yourself prepared to drift off to dreamland with this creamy, warm bedtime tonic.
Here’s what you’ll need:
- 2 cups almond milk
- 4 pitted dates
- 1 tbsp ghee
- 1 tbsp raw honey
- ½ tsp cardamom
- ¼ tsp saffron
Heat up the almond milk in a saucepan until warm. Transfer to a blender, add the other ingredients, and pulse until combined. Pour into your favorite mug and sip while reading your favorite book. Divine!
Pink Moon Sleep Tonic
Here’s another tasty bedtime beverage that will be worthy of your Instagram feed. It also contains a powerful ingredient called ashwagandha, which can be found in powder form. A study published in the U.S. National Library of Medicine National Institutes of Health demonstrated that a component in ashwagandha is responsible for sleep induction.
Head to your local natural grocery store and pick up the following ingredients for a frothy, yummy drink that you’ll love to drink before bed.
- 6 ounces almond milk
- 4 ounces unsweetened Montmorency tart cherry juice
- 1 tablespoon honey or maple syrup
- ½ teaspoon ashwagandha powder
- Dried culinary rose petals
Heat the tart cherry juice and almond milk over low heat. Remove from the heat, and stir in the honey and ashwagandha. If you like your drinks more foamy and frothy, you can add it all to a blender. Sprinkle with rose petals and enjoy.
Lemon Balm Tea
Lemon balm has been used since the Middle Ages to treat anxiety and promote sleep, and according to The University of Maryland Medical Center, it is still considered effective. The lemony leaves are actually part of the mint family, which makes an excellent sleep-inducing tea. Simply steep the leaves in boiling water to make a simple, flavorful, and relaxing tea that is a nice alternative to the more traditional typical chamomile.
Lavender Bedtime Milk
Lavender has likewise been known for years to help people fall asleep.Many people only think of it as an aromatic plant, but there are dried edible lavender buds that are wonderful for adding to pre-sleep drinks.
Ready for another frothy and creative bedtime beverage? Gather the following ingredients from your pantry:
- 2 cups water
- 1 tablespoon raw hemp seeds
- ¼ cup raw walnuts
- ¼ teaspoon vanilla bean paste or ½ teaspoon pure vanilla extract
- 2 pinches sea salt
- 1 teaspoon dried edible lavender buds
- 2 teaspoons honey plus more to taste
Blend the water, hemp seeds, walnuts, vanilla, and salt until the mixture is super creamy. Transfer to a saucepan until it barely begins to boil and remove from heat. Place the dried lavender in a disposable tea bag or tea sachet immerse in the milk and cover. Steep for 10 minutes, remove the sachet, and stir in honey to taste.
Anti-inflammatory Golden Milk
Once again, turmeric, with it’s inflammation-fighting properties, is making an appearance in this warm, post-dinner drink. In fact, turmeric can be added to any of these drinks. It does so much for your body; it reduces inflammation, lowers yourblood sugar levels, helpsdetoxify your liver, boosts yourimmune system, and eases your digestive system. These health benefits help you to get to sleep faster, sleep better, and wake feeling refreshed.
Just a few ingredients are needed for your new go-to bedtime drink.
- 2 cups milk of your choice (whole, coconut, almond, etc.)
- 1 ½ tsp. ground turmeric
- ½ tsp. Cinnamon
- 1 1-inch piece of fresh, peeled ginger
- 1 tbsp. honey or maple syrup
All you need to do is warm the ingredients in a small saucepan and enjoy. The recipe makes enough for two servings.
Two-Ingredient Banana Milk
Bananas contain the sleep-inducing amino acid tryptophan. Also, the magnesium in bananas has been shown to act as a natural muscle relaxant, and potassium can help treat restless leg syndrome.
For a quick and easy bedtime milkshake of sorts, all you need to do is blend a frozen banana with your favorite type of milk — or, you can even use water! Feel free to add optional ingredients to taste such as honey, vanilla, syrup, cinnamon, or even sea salt.
Try some of these tasty and take anatural daily sleep support supplement with 3 mg of melatonin — just the right amount for better sleep without feeling groggy the next day.