In today’s fast-paced world, which has led to a hectic lifestyle for all of us, sleep has become a luxury that many struggle to achieve. The struggles of having an overly active mind, day-to-day stress, or even the constant use of our phones prevent most from getting sufficient sleep. However, could drinking a warm beverage before bedtime offer a solution? We are happy to report, yes!
Here are five natural nighttime drinks that could help you relax and fall asleep easily. Not only do these drinks taste great, but they also contain scientifically proven ingredients to promote relaxation, relieve anxiety, and help you sleep better. The best part is that they are easy to make and can easily be a part of your bedtime routine.
Try These Top 5 Natural Nighttime Drinks for Better Sleep
Struggling with sleep? Try these top 5 natural nighttime drinks, easy-to-make drinks that promote relaxation and help you fall asleep faster. Perfect for a peaceful night’s rest!
1. Chamomile Tea: The Classic Sleep Aid
Chamomile tea has long been known for its calming and sleep-inducing effects. In fact, it is one of the most widely consumed herbal teas worldwide, especially an hour or so before bedtime. Chamomile contains an antioxidant called apigenin, which binds to specific brain receptors, inducing relaxation and drowsiness.
Ingredients for Chamomile Tea:
- 1 chamomile tea bag or 2 tablespoons of dried chamomile flowers
- 1 cup of water
- Honey or lemon (optional)
Chamomile Tea Recipe:
- Boil water and pour it into a mug.
- Add the chamomile tea bag or dried chamomile flowers into the hot water.
- Allow to steep for approximately 5 minutes.
- Remove the tea bag or strain the flowers and sweeten with honey or lemon (optional).
How It Works:
Chamomile’s natural calming effects help calm the body and mind after a long, stressful day and prepare them for relaxation. The slight bitterness of chamomile can be perfectly balanced with honey, making a light, soothing beverage before going to bed. Chamomile also does not contain caffeine, which helps the body recognise it is time to wind down for the night.
2. Ashwagandha Tea: Nature’s Stress-Buster
Ashwagandha is an adaptogen, which is a type of herb that helps the body cope with stress. Ashwagandha has been used as an Ayurvedic medicine for thousands of years. Due to its adaptogenic effects, Ashwagandha reduces the levels of cortisol (the hormone responsible for stress) in the body, making you feel relaxed enough to fall asleep.
Ingredients for Ashwagandha Tea:
- 1 Tbsp ashwagandha powder (found at health food stores and online)
- 1 cup of boiling water
- Optional: honey/ginger for taste
Ashwagandha Tea Recipe:
- In a mug, pour boiling water.
- Mix in the ashwagandha powder until dissolved.
- Add honey/ginger to enhance the taste.
- Allow to cool and drink slowly.
How It Works:
Ashwagandha has been shown to help individuals deal with anxiety/nervousness and reduce cortisol levels in the body. People suffering from insomnia often have racing thoughts and are able to fall asleep with more ease when using ashwagandha to lower their stress responses.
Related Reads: Top 7 Natural Remedies For Stress Relief
3. Peppermint Tea: Refreshing Yet Relaxing
Although peppermint tea is commonly used for digestion, it also has relaxing effects that promote better sleep. The menthol contained in peppermint acts on the body’s muscles and provides a soothing effect when consumed before bed. Not only does it have a very pleasing taste, but the coolness of peppermint tea also helps to settle down before going to sleep after a long day.
Ingredients for Peppermint Tea
- One bag of peppermint tea (or 2 tsp of dried peppermint leaves)
- 1 cup of water
- A dash of cinnamon (optional)
Peppermint Tea Recipe:
- Bring your water to a boil, then pour it into a mug.
- Place the bag of peppermint tea or peppermint leaves into the mug.
- Allow the peppermint to steep for 5-7 minutes.
- Remove the tea bag or strain the leaves from the mug.
- If desired, sprinkle a dash of cinnamon over the tea before serving.
How It Works:
Peppermint tea is well known for promoting relaxation and providing a calming effect, as it helps to reduce muscle tension after a long day at work. With peppermint being caffeine-free, it will not interfere with sleep.
4. Golden Latte (Turmeric Milk): A Comforting, Anti-Inflammatory Drink
The golden latte (aka, haldi doodh) drink made with turmeric has risen in popularity over the last few years. Turmeric is rich in curcumin, a naturally occurring substance with excellent anti-inflammatory properties and antioxidants. Additionally, turmeric has mild sedative qualities and therefore aids in promoting relaxation and lowering the incidence of insomnia. The warm milk and turmeric create a relaxing drink that makes it easier to fall asleep.
Ingredients for Golden Latte (Turmeric Milk)
- 1 cup of milk (dairy or non-dairy, like almond, oat, etc.)
- 1/2 tsp of turmeric powder
- 1/4 tsp ground black pepper (to enhance the body’s absorption of the turmeric)
- 1/2 tsp cinnamon (optional)
- 1 tsp honey (optional)
Golden Latte (Turmeric Milk) Recipe
- Use a medium heat on your stovetop to warm the milk (not bringing it to a boil).
- Add the turmeric, black pepper, and cinnamon (if using) to the warm milk while stirring to blend.
- Allow to warm for 3-5 minutes while the spices infuse into the milk.
- Turn off the heat, and if desired, add honey to taste.
- Pour your golden latte into a mug and enjoy it slowly.
How It Works:
Turmeric has been known for many years to aid in reducing inflammation and inducing feelings of relaxation. When combined with the milk, which contains tryptophan (an amino acid that helps produce serotonin and melatonin), this drink becomes a powerhouse for relaxation and sleep.
5. Lavender Tea: Aromatic Calm for Better Sleep
Lavender is often used in aromatherapy for its ability to induce relaxation and improve sleep. However, drinking lavender tea will also provide similar calming effects and help ease anxiety. Lavender contains many naturally occurring compounds that act as sedatives, and when consumed as a warm cup of tea before going to bed, will calm the body and mind while allowing for deep and more restful sleep.
Ingredients for Lavender Tea:
- One teaspoon of dried lavender flowers (These may be purchased online or at a health food store)
- 1 cup of water
- Optional: honey for sweetening (according to your preference).
Lavender Tea Recipe:
- Boil the water and pour it into a mug.
- Next, add the dried lavender to the bowl of hot water and allow it to steep for 5 to 7 minutes.
- Strain the liquid through a fine mesh.
- If desired, add a little honey to sweeten it.
- Sip slowly and enjoy your relaxing drink.
How It Works:
Lavender flowers have a gentle sedative effect on the human body and are effective at calming the nervous system, ultimately helping the human body to release tension caused by anxiety prior to going to bed. People who have difficulty sleeping from either stress or restlessness may find the use of lavender tea helpful in helping them to relax before going to bed.
Bonus Recipe: The Cozy Comfort of Warm Milk with Honey
While we have already touched on turmeric milk (golden latte) above, plain warm milk with honey is another classic drink that many people swear by. Milk contains tryptophan, which helps the body produce serotonin and melatonin, both essential hormones for regulating sleep. Honey, on the other hand, has natural calming properties.
Ingredients:
- 1 cup of Milk
- 1 teaspoon of Honey
Recipe:
- Heat the milk on the stovetop in a saucepan or in the microwave until warm.
- Stir in the honey until dissolved.
- Enjoy by taking small sips before you go to bed.
Explore More: Top 5 Tips For Better Sleep
Final Thoughts
Incorporating one or more of these natural nighttime drinks mentioned above into your bedtime routine is an easy way to improve your overall night’s rest. They can help with stress relief, inflammation reduction, or simply help you unwind after a long day! The foundation of a restful night is to establish a calm environment conducive to relaxation, so consider adding a cup of one of the calming beverages above to your bedtime routine.
So tell us, which of these natural nighttime drinks are you most excited to try tonight? Alternatively, do you have any additional sleep-promoting beverages that you would like others to try? Feel free to share your thoughts, and we would love to know about how you like to unwind before going to bed!