Part of what keeps us awake at night is stress about being awake. So resist the temptation to clock-watch, which can make you anxious: instead, luxuriate in feeling comfortable, safe and warm. Revisit happy memories and tell yourself that you will still function fine tomorrow, as previously mentioned. Here Cecilia Snyder, MS, RD, HealthLine.com, reflects on drinks that help you sleep:

“A good night’s rest is often overlooked as an important component of health.

Experts recommend that adults aged 18–60 get at least 7–9 hours of sleep each night (1).

Too little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death (2).

But sleeping for at least 7 full hours each night does not always come easy.

Fortunately, a variety of sleep-inducing drinks can help you catch some z’s.

Here are 9 drinks that may improve your sleep naturally.

Cherry juice

Cherries are stone fruits that vary in flavor depending on the variety. They can be sweet, tart, or sour and grow in different colors, including yellow, red, and purple.

They’re not only known for making a great pie filling but also a number of health benefits, including improved sleep quality (3Trusted Source, 4Trusted Source).

Cherries’ tryptophan content is believed to be one reason these fruits aid sleep. Tryptophan is an amino acid that’s a precursor to the hormone melatonin, which helps regulate when you fall asleep and wake up (5, 6Trusted Source, 7, 8).

Though both sweet and tart cherry varieties contain melatonin, the tart types pack the most. In fact, one study found that tart Montmorency cherries may have up to six times more melatonin than sweet Balaton cherries (3Trusted Source, 9Trusted Source, 10, 11Trusted Source).

A 7-day study in 20 people found that drinking tart cherry juice concentrate daily significantly increased melatonin levels, compared with a placebo beverage (11Trusted Source).

A similar study in 30 participants observed that consuming a cherry-based product twice daily improved nightly rest, decreased the number of nighttime awakenings, and resulted in higher urinary melatonin levels first thing in the morning (12Trusted Source).

Finally, one study noted that drinking 2 cups (480 ml) of cherry juice each day for 2 weeks increased total sleep time by 84 minutes and helped treat symptoms of insomnia in adults aged 50 and older (13Trusted Source).

If you decide to drink cherry juice to help you sleep, you may want to opt for amounts similar to those used in these studies. Drinking 2 cups (480 ml) per day has not been linked to any side effects (12Trusted Source).

Chamomile tea

Chamomile is a daisy-like flower that is part of the Asteraceae family.

Tea made from this plant has been consumed for ages. It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health. The tea is made by infusing chamomile flowers in hot water (14Trusted Source).

Some research suggests that chamomile may improve sleep quality. One study in 60 older adults found that taking 400 mg of chamomile extract for 28 consecutive days safely improved sleep quality (15Trusted Source).

Another study in 80 women who experienced reduced sleep quality noted that physical symptoms of sleep inefficiency were significantly improved after participants drank chamomile tea daily for 2 weeks (16Trusted Source).

Chamomile may help with anxiety and insomnia, which could also improve sleep.

Two review studies researched the relationship between chamomile intake and insomnia. However, neither found enough evidence to support these claims. Therefore, more studies are needed (17Trusted Source, 18Trusted Source).

To make chamomile tea at home, add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Let the flowers steep for about 5 minutes before using a mesh strainer to drain the liquid from the flowers.

It’s safe to drink chamomile tea daily, and ingesting chamomile in the form of tea or other supplements has not been linked to negative side effects (19Trusted Source, 20Trusted Source).

Ashwagandha tea

Ashwagandha has a reputation for being a powerful medicinal plant. It’s sometimes called Indian ginseng or winter cherry.

Extracts made from the root, berries, and leaves of the plant have been used to treat conditions like stress, anxiety, and arthritis (21, 22Trusted Source, 23Trusted Source).

Ashwagandha is traditionally used in Ayurvedic practices. The root contains compounds that appear to induce sleep when isolated and consumed in large doses (24Trusted Source).

One study in mice found that triethylene glycol — an active component of ashwagandha leaves — promoted non-rapid eye movement sleep, the sleep phase during which your body regenerates tissue and bone (24Trusted Source).

In human studies, ashwagandha has shown potential to help the body wind down and prepare for rest, as well as to improve overall sleep quality (25Trusted Source, 26Trusted Source).

You can buy ashwagandha tea bags at most grocery or health food stores.

Another way to drink ashwagandha is in moon milk. Moon milk is a traditional Ayurvedic remedy for insomnia made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk.

Though ashwagandha tea is safe for most people, some individuals should be cautious. This includes those with autoimmune disorders, pregnant or breastfeeding women, and people taking medicine for blood pressure, blood sugar, or thyroid disease (21, 27).

Warm milk

It may sound like an old wives’ tale, but many reputable organizations recommended warm milk for a good night’s sleep (47, 48).

That’s because milk contains tryptophan. Tryptophan naturally increases serotonin, a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone melatonin (49, 50Trusted Source, 51Trusted Source).

Simply put, tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may promote sleep and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia (52Trusted Source, 53Trusted Source, 54).

Multiple studies have found that warm milk may improve sleep quality and decrease movement at night, but further studies are needed to confirm these claims (55Trusted Source, 56Trusted Source, 57Trusted Source, 58).

It’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes.

Unless you’re lactose intolerant or have a milk allergy, there’s no harm to giving this bedtime ritual a shot.”

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Read More … Article Source: https://www.healthline.com/nutrition/drinks-that-help-you-sleep#6.-Warm-milk