For those who find a peaceful night’s sleep elusive, you may have experimented with various gadgets and gizmos, from sleep monitors to advanced alarm clocks.
Yet, the answer to sound sleep may be much simpler — a warm beverage before bed could be the most effective sleep enhancer.
With UK Coffee Week upon us, it’s an excellent opportunity to explore hot drinks of a different nature—those that aid sleep.
Time to put the kettle on and delve into how a hot drink before bedtime might benefit your sleep, and which beverages could lead to a night of deeper slumber.
Neil Stanley, affiliated with Horlicks, has shared with The Guardian insights on the relaxing power of warm drinks.
This commentary aligns with Horlicks reporting increased sales, particularly among millennials seeking solace in their hectic schedules (as noted by the Mirror). There appears to be evidence backing this claim.
Research published in 2016 in ‘Advances in Nutrition’ journal suggested that a pre-sleep Horlicks can enhance sleep quality and reduce nighttime wakefulness.
The sedative qualities of a warm, milky drink may stem more from the ritual involved than the actual beverage. The act of preparing and waiting for the drink to cool can serve as a calming prelude to bedtime, providing a peaceful interlude to the day’s chaos.
So, what types of drinks could assist in achieving a tranquil night’s rest?
While some hot drinks may be conducive to sleep, it’s important to steer clear of caffeine-laden options such as coffee and traditional black tea, especially close to bedtime.
Thankfully, there are plenty of alternatives, from soothing milky beverages to calming herbal teas, some even boasting additional sleep-promoting properties. Here are five suggestions to try:
Decaffeinated Green Tea Green tea is a popular beverage and can be a great addition to your nighttime routine if you choose the decaffeinated variety. It contains theanine, an amino acid known for its stress-reducing and sleep-enhancing benefits, as noted in a study published in the journal Nutrients. With a plethora of flavors available, you’re likely to find a decaffeinated green tea that suits your palate.
Chamomile Tea Chamomile tea is revered for its gentle, soothing qualities and its naturally caffeine-free composition. Many chamomile tea drinkers report improved sleep quality. This is supported by research, including a study where participants, particularly older individuals, experienced better sleep after consuming chamomile extract. Brewing a cup of chamomile tea before bedtime could be a delightful ritual for winding down.
Lemon Balm Tea Lemon balm tea is yet another herbal tea known for its calming effects. While not as widely studied as chamomile, lemon balm is often associated with relaxation and improved sleep quality. Its mild citrus scent is also a pleasant sensory addition to your bedtime routine.
Lemon balm tea is renowned for its stress-relieving properties and potential to ease anxiety, as highlighted in research featured in Nutrients.
Additionally, a study in Phytomedicine found that lemon balm, in combination with valerian, could effectively treat sleep disturbances in children.
With its zesty citrus flavor and a hint of mint, lemon balm tea offers a delightful taste experience alongside its calming benefits.
Warm Milk For those who prefer something more traditional, a mug of warm milk could be the soothing beverage of choice. Milk is a natural source of tryptophan, an amino acid that facilitates the production of melatonin, the hormone that regulates sleep, according to ScienceDirect.
A warm mug of milk might be just the thing to help you unwind at the end of the day and ease the transition into sleep.
Almond Milk For a non-dairy option, warm almond milk is an excellent alternative. It also contains tryptophan and, according to NCBI, almonds are a good source of melatonin.
A warm glass of almond milk before hitting the pillow might just be the remedy for those sleepless nights.
Whether due to their components or the comforting ritual of preparation, a warm drink before bedtime might indeed hold the secret to achieving restful sleep.
