Discover these 6 DIY drinks for a good night’s sleep


In today’s fast-paced world, taking time for yourself has become more and more difficult. Meeting deadlines at work, dealing with health issues related to the pandemic, and trying to juggle everything else has caused us to make unhealthy lifestyle choices, leading to complications of irregular sleep patterns, problems. digestive system, high stress and anxiety, and more.

However, there are a few tips that can help resolve some of these issues. Let’s start by sleeping soundly at night. A good night’s sleep can do wonders for your physical and mental health. Not only does it help you wake up energized and rejuvenated, it also improves your mood for the rest of the day.

But what do you do if you have trouble falling asleep? A quick fix is ​​to have a comforting drink before hitting the sack. What’s even better is that some of these can be easily prepared at home and are loaded with health benefits.

To make it easier for you, we have prepared a list of drinks that will improve the quality of sleep. So, avoid sugary or caffeinated drinks that you maybe consume every other night and be careful what you have before bed. However, you should see a doctor or sleep therapist if you have trouble sleeping.

Read on to learn all about these DIY drinks that will help you sleep better at night.

Chamomile tea

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Herbal teas, or herbal teas, are known for their natural properties that help you relax after a tiring day. Rich in antioxidants, the components of chamomile flowers have a calming effect that induces sleep and relieves symptoms of anxiety and depression.

What’s more, a 2009 study shows that taking daily doses of chamomile extract reduced anxiety symptoms by almost 50%. Besides its medicinal properties, tea also helps control heart problems and reduces the risk of cancer.

This DIY drink is easy to make. All you need to do is boil some water in a kettle and add the tea to it. Let it steep for a while and pour it into a cup. Breathe in the earthy aroma, which will instantly calm your senses.

Feel free to add honey, ginger, and apple mint leaves to create more variations of this soothing drink. Other ingredients like lavender, cinnamon, and a little maple syrup can also boost flavor and boost immunity.

Turmeric milk

Turmeric milk
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Since time immemorial, mothers and grandmothers have sworn by milk for its endless health benefits. Besides being a rich source of calcium, milk contains generous amounts of the amino acid tryptophan, which turns into a hormone called melatonin when consumed and makes you drowsy.

In contrast, turmeric, which is mostly used in Indian dishes, helps digestion and is known for its anti-inflammatory properties.

The combination of hot milk and turmeric makes a perfect nighttime drink, providing a feeling of haze and warmth. However, if you are lactose intolerant, choose plant-based milks such as cashews, oats or almonds.

The DIY drink could not be simpler. Add the turmeric to the hot milk and mix well. You can also add a pinch of cinnamon or ginger to it. If you prefer it sweet, add honey according to your taste and voila! Turmeric milk is ready.

Drink it as a creamy drink after dinner to improve metabolism and quality of sleep.

Cherry juice tart

Cherry juice tart
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A pilot study by the American Journal of Therapeutics shows that drinking tart cherry juice reduces insomnia. Adults over 50 have shown great progress in their sleep patterns after consuming 250ml of cherry juice twice a day for two weeks.

These adults got nearly 84 minutes of extra sleep after consuming tart cherry juice, according to the study.
Tryptophan, an amino acid found in tart cherries, induces sleep and regulates the sleep-wake cycle.
Although sweet and tart cherries help release melatonin in the body, the latter already has a high content of melatonin which induces sleep.

If you plan to add this drink to your nighttime routine, be sure to go through the study and drink two 250ml glasses per day for two weeks. However, it is best to consult a doctor before doing this.

Valerian tea

DIY valerian tea drinks for a good night's sleep
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An ancestral medicinal plant, the roots of valerian have long been used as a remedy for insomnia and sleep disorders. Rich in antioxidants, such as hesperidin and linarin, valerian root has properties that promote sleep. Additionally, valerenic acid – another sleep inducing compound found in the root – helps break down gamma-aminobutyric acids (GABA) in the brain, which helps calm down and provides a feeling of tranquility.

The plant is easy to identify for its pink and white flowers. Its sleep enhancing properties help maintain sleep patterns, especially in postmenopausal women.

The DIY drink is extremely easy to make. Like chamomile flowers, two to three of the roots should be soaked in hot water for about 10-15 minutes and then filtered to get the hot drink.

However, pregnant women and children should not consume this tea.

Ashwagandha tea

DIY Ashwagandha tea drinks for a good night's sleep
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Ashwagandha roots are another herbal remedy known for its benefits for sleep. A common and essential ingredient in ancient Ayurvedic medicine, ashwagandha is used to treat insomnia.

Not only the roots, but also the extracts of its leaves and berries are used to treat stress, anxiety and arthritis and have the potential to calm the body after a tiring day for healthy sleep.

If you don’t like the flavor of tea, there is nothing to worry about. You can easily prepare what is called “moon milk”. Add cinnamon, cardamom, nutmeg and ashwagandha to the milk to make a nice creamy nighttime drink. Are you feeling a little more forgiving? You can add rose petals and tangy cherry juice for a distinct taste.

Although it is available locally and in tea bags, Ashwagandha should be consumed after consulting a doctor, as it may harm people with heart and thyroid problems, women who are breastfeeding, and those with medical conditions. autoimmune.

Lemon balm tea

DIY drinks for a good night's sleep
Image: courtesy Joanna Kosinska / @ joannakosinska / Unsplash

An effective agent in reducing stress, anxiety and inducing a calming effect, lemon balm is used to relieve insomnia, relieve indigestion and much more.

Lemon balm has a unique flavor profile of acidity and sweetness. With a fresh citrus taste, it is also minty.

There isn’t just one way to make this DIY drink. The basic tea can be made with dried and fresh leaves. Soak the lemon balm leaves in hot water for 10 to 15 minutes, then strain them. Add honey to taste and enjoy the hot drink.

Hero image credit: Miti / @ mitifotos / Unsplash; Photo credit: Dmytro Davydenko / @ heroin_cccc / Unsplash


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