Maximize the benefits of sleep.

The benefits of getting a quality shuteye are substantial. From reducing the chances of heart disease to making weight loss easier, getting a good night’s sleep is essential for long-term longevity.⁽¹⁾

Very they know That regular exercise and a balanced diet are key to better quality sleep. Believe it or not, choosing the right drink also plays an important role. The following six bedtime drinks can help you fall asleep easily., Get a quality product.and maximize all the benefits of better sleep.

1. Milk

Milk is a great bedtime drink, whether you like it hot or cold! It is rich in tryptophan, An amino acid clinically proven to help you fall asleep faster. It is even used to treat insomnia in more mild cases.⁽²⁾

In addition, milk provides you with high levels of protein; Casein, to be exact. drinking milk Or any other food? High protein foods Before bed Prevent overnight muscle loss and stimulate protein synthesis even while you sleep. This is great news for anyone looking for quick post-workout recovery.⁽³⁾

2. Ginger tea with lemon

The benefits of drinking ginger tea before bed aren’t directly related to helping you sleep better. But drinking ginger and lemon together can rev up your metabolism, help you shed pounds and improve your waist-to-hip ratio.⁽⁴⁾

Lemons are also rich in vitamin C, a vitamin that has been used for centuries to support a healthy immune system. When your immune system is strong, you have a better chance of fighting off colds, making this a great bedtime drink for flu season.⁽⁵⁾

The best part is that you will enjoy all these benefits while you sleep.

3. Chamomile tea

Chamomile is an ancient medicinal herb that is mostly used to aid sleep. It’s such an amazing herb, though, with so many other benefits, including having one Good foods to reduce inflammation And soothes the stomach.⁽⁶⁾

What makes chamomile an excellent sleep tea is a compound called apigenin, which has been shown to reduce symptoms of anxiety and depression. But drinking chamomile tea is also great for easing menstrual cramps and helping you recover faster from a cold.

Maybe you’re dealing with insomnia or want to reduce bloating and speed up your metabolism. Either way, you can’t go wrong with adding chamomile tea to your bedtime routine.

4. Kiefer

Kefir is made from fermented milk. It contains carbon dioxide and is packed with tons of probiotics, which are great for improving gut health. Taking probiotics can help you reach a healthy balance of bacteria in your gut and even improve your immune system.⁽⁷⁾

In addition, kefir is rich in protein. A glass of this dairy drink Before sleeping Helps you feel full and provides protein to your muscles. More protein can help you build bigger muscles and help you recover after exercise. Setting you up for a great athletic performance the next day.

5. Ashwagandha

Ashwagandha is a supplement that usually comes in powder form. It can be mixed with warm milk or steeped in warm water to make the best tea for good sleep. It may be bitter, but mixed with ginger and honey, it makes a delicious bedtime treat.

Ashwagandha is known for its anti-anxiety benefits, but it’s not all good for this herb. Consuming Ashwagandha can lower your cortisol levels while also improving your memory and even boosting fertility.⁽⁸⁾

This herb will definitely do the trick if you are looking for something that will help you sleep well. The best part is that it will provide you with many other benefits while doing so.

6. Soy milk

Soy milk Another great drink that helps you sleep is a great alternative to milk for vegetarians. Soy milk like cow’s milk Filled with the amino acid tryptophan, which lowers the concentration of the stress hormone cortisol in your blood. It is also high in melatonin, a hormone that plays an important role in sleep.⁽⁹⁾

Adding protein powder to your soy milk can also help you increase the weight loss potential of soy milk. Eating protein before bed speeds up your metabolism, helping you burn calories while you sleep. It also provides essential amino acids your body needs for muscle growth and repair.

It’s a great idea to combine protein’s weight-loss potential with soy’s cortisol-lowering effects by making a shake. But drinking a glass of warm soy milk will also do the trick. Either way, you’ll be maximizing the benefits of a good night’s rest.

What should not be drunk before bed?

Finding drinks that help you sleep better is just as important as figuring out which drinks you should avoid before bed.

Some of them are included.

• High-sugar drinks, such as soda
• Caffeinated beverages such as coffee or green tea
• Anything drunk

Drinks that are high in caffeine can give you racing thoughts as you try to fall asleep, while sugary drinks can cause you to wake up repeatedly throughout the night.

More research is being done to determine the relationship between alcohol consumption and insomnia. Although alcohol can act as a sedative, helping you relax at the end of a long day, falling asleep drunk usually disrupts your sleep. Especially in the second half of the night.⁽¹⁰⁾

The bottom line

The time we spend sleeping has the potential to offer more benefits than just helping us wake up feeling energized, and bedtime drinks are a great way to take advantage of that potential.

Those of us Suffering from insomnia At the end of the night we may have looked to different teas to help us fall asleep faster. But even those who sleep well every night can benefit from a healthy nightcap.

You may decide to start drinking ginger tea before bed or try any of the other natural sleep remedies mentioned above. Whatever you do, changing your nighttime routine can help you maximize all the amazing health benefits of a good night’s sleep.

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