According to studies conducted by Western and Russian scientists, an adult’s sleep of less than 5 hours can provoke health problems, including psychological disorders, malfunctions of the nervous system and colds (due to a decrease in the protective functions of the immune system). Also, chronic lack of sleep, associated with heavy workdays, promises constant stress, nightmares, lethargy, low performance, reduced concentration and memory.
To minimize the risk of health problems, it is very important to dedicate at least 7 hours of sleep at night. Soothing drinks will be an excellent addition, which, thanks to valuable ingredients, will make it easier to fall asleep and eliminate the feeling of anxiety. What is good to drink before bed?
1. Warm milk with cinnamon and honey
The taste of milk with honey is familiar to everyone from early childhood. Caring mothers recommended drinking a warm drink during a cold instead of bitter mixtures and after a serious illness for a quick recovery. Also, warm milk with honey was advised to drink before going to bed, because it has a calming effect on the body. This aspect is due to the content of the essential amino acid tryptophan in the composition of the livestock product. It is she who helps to suppress feelings of anxiety and depression, and hence sound sleep. The effect of warm milk is enhanced by cinnamon and honey. By the way, this is mentioned in the ancient Indian treatise Ayurveda.
Despite the high cost, many people prefer farm products. Milk is no exception. Meanwhile, not all farmers are honest with their customers. Roskontrol experts examined nine samples of farm milk, five of which turned out to be hazardous to health. So, in the milk brand “Izbenka” E. coli was found, and in the products of the brand “Ustinsky Meadows” the number of mesophilic aerobic microorganisms is exceeded. These aspects, in turn, indicate that the farms do not comply with sanitary norms and rules. It is also possible the fault of store employees who make mistakes when storing dairy products.
2. Cherry juice
Cherry juice can be safely called an elixir of health. It contains a large amount of antioxidants — powerful fighters with free radicals, which are the culprits of early aging, diseases of the cardiovascular system and cancer. A lot of melatonin, the main hormone of the pineal gland, is in the composition of the cherry delicacy. It, in turn, facilitates falling asleep and normalizes daily rhythms, which is especially important for those who, due to work or other circumstances, are forced to face a sharp change in time zones.
Cherry juice is rich in ellagic acid. This is a phenolic compound, which is endowed with pronounced oncoprotective properties. He can fight against malignant cancer cells, counteract photoaging, accelerate regeneration and quickly heal wounds, cuts, and scratches.
3. Chamomile tea
Chamomile tea is often recommended for upper respiratory infections and colds. He also proved his advantage in the ability to normalize the psycho-emotional background and calm before going to bed, however, provided that he was taken 2 hours before bedtime. Research has shown Moscow Scientific Center of Neurologymineral components and vitamins that make up the chamomile drink quickly eliminate aggression, panic attacks, causeless fear and insomnia.
Scientists from Korea in the course of long studies and experiments conducted in 2013 proved that chamomile tea is extremely useful for weak immunity. This aspect is due to the content of plant phenols, which are effective in combating pathogenic microflora. Drinking just a couple of cups of chamomile “elixir”, a person protects himself from colds and flu, which is especially important with the onset of autumn.
4. Banana smoothie
Those who are on a diet and suffer from insomnia will like a cocktail of bananas and kefir (possibly live yogurt without additives). In its composition, a sweet drink contains a lot of potassium, magnesium and vitamin B6 (pyridoxine). These components contribute to the natural relaxation of muscles, the elimination of negative emotions and calm. The banana treat is also high in tryptophan, an essential amino acid that stimulates the production of serotonin and melatonin. The latter is often referred to as the sleep hormone. He is responsible for its regulation.
Many people often complain about bad dreams or lack thereof. In the meantime, you can fix the situation yourself. Vitamin B6 will help to see vivid and sensual dreams every night. This has been proven by studies conducted by European scientists. Students took part in the experiment, some of whom received 100 mg of vitamin B6 per day, and the other part received 250 mg per day. The results showed that participants who took a large dose of pyridoxine for 5 days saw only kind, emotional and interesting dreams.
5. Rosehip decoction
Many have heard about the benefits of rose hips in the midst of colds and flu. Indeed, a decoction of medicinal berries increases the protective properties of the body and strengthens the immune system, due to the high content of vitamin C. And few people know that a natural gift is very effective in combating insomnia. It eliminates anxiety, minimizes the feeling of anxiety, and normalizes the emotional background. It is especially useful to combine rose hips with hop cones, chamomile, sage and motherwort. A drop of natural honey in the drink also does not hurt.
6. Ginseng tea
Ginseng has always been famous for its unique healing properties. In China, for example, ginseng tea is considered almost a panacea for all diseases. Thanks to a balanced set of vitamins, minerals, organic acids, alkaloids and tannins, the fragrant drink is able to relieve emotional stress, reduce the effects of stress, eliminate anxiety and improve sleep. Ginseng tea also strengthens the immune system, counteracts early aging, and protects against excessive appetite. The last aspect is extremely important for those who decide to enter the warpath with excess weight.
The Chinese and Koreans call ginseng tea a powerful aphrodisiac. It enhances sexual desire and activity. Surprising but true! Men who regularly consumed ginseng tea and wine, and chewed the root itself, became fathers in their eighties. At the same time, absolutely healthy children were born to their chosen ones.
7. Decoction of hawthorn
A decoction of hawthorn berries and flowers has been used in alternative medicine for hundreds of years to combat a wide range of diseases. It contains a lot of biologically active substances, including organic acids, flavonoids, antioxidants, minerals, etc. The listed components have a calming and relaxing effect, increase stress resistance, relieve mental and physical fatigue, and eliminate insomnia. It is also useful to drink a decoction of hawthorn for prolonged depression, reduced immunity, malfunctions of the cardiovascular system and diseases of the gastrointestinal tract.
Students and faculty of the Faculty of Health and Humanities Plymouth University, located in England, conducted a study. For several months, participants suffering from heart failure, as well as hypertension, drank a glass of hawthorn broth daily. At the end of the study, previous health indicators improved significantly. The participants also noted an increase in strength and energy, the absence of shortness of breath during prolonged physical activity and rapid fatigue, sound sleep.
8. Hot cocoa
The childhood favorite drink is a real savior for those who often suffer from insomnia. This aspect is due to the high content of magnesium in the drink, an element that helps to improve the process of inhibition of impulses in the brain, which means relieving irritation and overexcitation, calming down and sound sleep. Dark chocolate affects the body in a similar way, however, they should not be abused, otherwise excess weight cannot be avoided.
Roskontrol experts conducted research on cocoa powder from six well-known brands. The first place was shared by two samples at once — “Market” and “Kommunarka”. They were tested for quality and safety, however, in the second copy, the ash content allowed by regulatory documents was violated. Not inferior to them on points sample of the trademark “Royal Premium”, however, it contains a residual amount of two pesticides in an acceptable amount.
The budget sample was blacklisted “Red Price”. This is carob. An analogue of cocoa is literally powdered carob, which grows in large numbers in the wild in Spain, Cyprus and Italy. Carob is not harmful to health. The product was blacklisted for inconsistency with the name and composition.
9. Melissa tea
Melissa is called a natural antidepressant. Minerals and vitamins, which appear in the composition of the healing herb, are famous for their calming and relaxing abilities. Tea with lemon balm can handle the elimination of irritability and anxiety, the fight against fear, the normalization of the psycho-emotional background. It is especially useful to drink a drink with the inclusion of a teaspoon of natural honey, hop cones and St. John’s wort. Such an alliance in action will be able to compete with even the most powerful drug against insomnia.
10. Rooibos tea (rooibos)
Rooibos tea (rooibos) is a herbal drink that is obtained by brewing the leaves and young shoots of linear aspalatus. It is especially actively used in tropical countries (as a thirst quencher). Also, a healing drink has gained popularity among residents of European countries. It is valued for its unique composition and a huge number of useful properties. Rooibos tea, or rather the components that are part of it, relieve tension, eliminate anxiety, and normalize sleep. Do not take away from the healing drink the ability to increase immunity, prevent the development of ailments from the cardiovascular system and, finally, minimize the risks of premature aging (due to the high content of antioxidants).
Jackie Koehler, nutritionist, author of personalized nutrition programs for weight loss and overall health improvement, professional fitness trainer, president of the Board of Directors of the Los Angeles International Coaching Federation
Insomnia does not go unnoticed. It must and can be treated, otherwise problems with the heart, nervous system and metabolism are possible. Before you buy anti-anxiety drugs, you must determine the cause of your insomnia. Perhaps you drink a lot of coffee or black tea during the day, eat very heavy meals at night, go to bed in an unventilated and stuffy room, have an extremely uncomfortable mattress or pillow. These are just a few of the reasons that can trigger sleep disorders.
Try to eliminate bad habits from your life. Before going to bed, be sure to ventilate the room; in the summer, sleep with the windows open. Eat right during the day, don’t overeat at night. Try to adjust your day, paint it literally by the hour, accustom yourself to the regime. Don’t watch TV before bed, opt for a more passive and relaxing activity like reading a book or listening to classical music. Do not argue and do not swear at night, leave difficult questions until the morning.
Do not drink alcoholic beverages before bedtime and, especially, coffee. In general, avoid large amounts of fluids or foods that can cause frequent urination (watermelon, cantaloupe). If you have trouble sleeping, drink a cup of herbal tea, such as chamomile and sage, 1–2 hours in advance. Such a drink will help to calm down, put thoughts in order, get rid of feelings of anxiety and fear.