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Teas for sleep and other great drinks for bedtime



Foods and drinks that contain a number of minerals, medicinal herbs, and tryptophan – an essential amino acid – can aid the body in serotonin and melatonin production. Those are “the key hormones in regulating your sleep,” Dr. Matthew Schmitt, a doctor in sleep medicine at Piedmont Healthcare in Georgia, told CNN.
Two general rules apply: Stop eating and drinking at least two hours before bed so you can avoid going to the bathroom and heartburn all night. Avoid caffeine at 2 p.m. and alcoholic beverages in the evening, as its downsides include running in the bathroom and disrupting deeper sleep, said Dr. Raj Dasgupta, lung and sleep doctor. and is assistant clinical medicine professor at Southern California̵
7;s Keck School of Medicine.
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Dasgupta says supporting sleep with different foods and drinks “is only really effective if the person follows the background of good sleep”.

Exercise, eat right, get enough sleep: 3 top ways to prevent many diseases

“The basis is always having a sleep routine, having a ritual at night, transitioning to sleep, and so on.”

If you have trouble sleeping, consult your doctor or a sleeping medicine doctor. Here are some soothing and aromatic teas and other drinks that can help open up the rest you need.

Chrysanthemum tea

Is it time for a cup of chamomile? Chamomile tea is a sedative and sleep aid traditionally used in different regions of Iran.

Chrysanthemum tea
Chamomile extract, a 2017 study found, improved the sleep quality of the elderly and their daily performance compared to those taking a placebo.

“It’s filled with antioxidants, promotes calmness and may reduce anxiety,” says Schmitt.

Ashwagandha Tea

Ashwagandha, a revered herb in Indian ayurvedic alternative medicine, is traditionally used to soothe nerves. It may work by mimicking the function of gamma-aminobutyric acid, a neurotransmitter that inhibits euphoria responses.
Ashwagandha Tea

“When you activate this receptor, it will make you sleepy,” Dasgupta said. “Many of the sleep aids that we do on GABA.”

Ashwagandha can help the body relax and prepare for sleep, as well as improve the overall quality of sleep.

Valerian root tea

Native to Europe and Asia, valerian is a plant used to treat insomnia, anxiety, depression and menopausal symptoms.
Valerian root tea
Most of its benefits are relieving insomnia and improving sleep quality for menopausal women. According to one study, nearly a third of postmenopausal women who took valerian capsules twice daily for four weeks reported better sleep quality.

Valerian “receptor activity (gamma-aminobutyric acid)” controls the stimulated nerve activity, Dasgupta says.

Warm milk and golden milk tea

Thanks to tryptophan, calcium and magnesium in milk, drinking warm milk before bed can help you sleep better. The warmth makes the drink softer and easier to digest, Dasgupta says.

Milk

“Tryptophan is an amino acid that produces things like melatonin,” he said.

“We know that melatonin is a natural hormone in your body produced by the pineal gland. It is secreted at night and it is actually part of your efforts to get a good night’s sleep.”

Yellow milk is a traditional Indian drink with milk, cinnamon, ginger and turmeric – and turmeric is rich in curcumin. Curcumin has anti-inflammatory effects and has the ability to treat symptoms of anxiety and depression, which may interfere with sleep.
Yellow milk tea

“Turmeric is also linked to good sleep, but how inflammation affects sleep has not been fully determined,” Dasgupta said. “But anything that relieves pain, relieves anxiety or induces some form of muscle relaxation is always helpful for getting a good night’s sleep.”

Lemon balm tea

Perilla, a lemon-scented herb derived from the same family mint, has traditionally been used to improve mood in addition to flavoring meats, seafood, and baked goods.

Lemon balm tea
This herb can help reduce insomnia symptoms. A 2011 study showed a 42% reduction in participants’ insomnia symptoms after they were extracted from the soil perilla plant daily for 15 days.

Passion flower tea

Passion flower tea, made from the dried leaves, flowers and stems of the Passiflora plant, has been used to improve sleep quality and reduce anxiety.
Passion flower tea
In one trial, participants drank a cup of passionflower tea, recorded a sleep diary and completed an anxiety questionnaire in one week, and sleep quality was significantly better in tea drinkers compared to fake. pharmacy.
In a 2013 study, passionflower tea combined with valerian was just as effective as Ambien, a drug that treats insomnia, in improving sleep quality.

Another drink for good sleep

If cow’s milk causes you to go to the bathroom too many times or lead to an allergic reaction, then almond milk is another good source of tryptophan, Dasgupta says.

An 8-ounce glass of almond milk also has about 20 mg of magnesium, a mineral that aids sleep by regulating neurotransmitters to soothe our nervous system and work with melatonin for control. the body’s sleep-wake cycle.
Cherry tart juice can increase your melatonin levels and how long you sleep, stay in bed and feel rested afterwards, according to a small study on healthy adults. Tart Montgomery cherries have been reported to contain high levels of melatonin.
Cherry juice

Despite the reported benefits of these beverages, most studies have yet to compare whether one method of consumption – such as pills, powder, or alcohol – works faster than another, Dasgupta said. Talking to your doctor about sleep aids is important, especially if you will be using them in combination with alcohol or medications.

And while herbal supplements may help you fall asleep, Dasgupta says, they can interfere with revealing the true underlying cause of poor sleep.

“Good night’s like a puzzle,” he added. “It’s hard to have all the right sleep pieces. And when you try to find which ones you’re missing, that’s the hard part.”

Make sure to try to put all the pieces together, including room temperature, light exposure, bedding, sounds and habits.

Even though he doesn’t buy all the research available, Dasgupta does not discount “a little bit of caffeinated chamomile tea before bed as part of your ritual when you turn off tech and sit down”, he say. “I think that’s really good.”


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