There are few people that haven’t struggled to get a decent night’s sleep at one time or another – as many as 30 to 35 percent of adults have had brief symptoms of insomnia, while 10 percent have a chronic sleep disorder.
If you aren’t getting enough quality sleep, it can have a number of negative effects, including everything from obvious issues like fatigue and difficulty concentrating to poor mood, memory problems and even weight gain.
The good news is that there is a way to get a better night’s rest without turning to medications that typically come with numerous side effects in addition to the potential for addiction. Try one or more of these delicious and nutritious tonics to get your Zzzs naturally tonight.
Chamomile Lavender Tea
Chamomile and lavender are both well-known as herbs that promote rest and relaxation. Chamomile is thought to indirectly help one to sleep better by inducing a feeling of calm, while scientific studies have shown that the use of lavender may slow the activity of the nervous system, promote relaxation and improve the quality of sleep.
To make this wonderfully tasty, calming concoction, you’ll need:
- 1 teaspoon lavender buds
- 1 teaspoon chamomile buds
- Raw, organic honey to taste, if desired
Boil about 8 ounces of water, and then place lavender and chamomile into a loose-leaf tea strainer or tea ball. Put the straining device into a cup and pour the boiling water over it. Allow the mixture to steep for 10 to 15 minutes. Add honey to taste, if desired.
Vanilla Cherry Soother
A 2010 study published in the Journal of Medicinal Food found that consuming tart cherry juice helped to significantly decrease insomnia. Tart cherries are packed with melatonin, which helps to regulate sleep-wake cycles, so it makes sense that they can aid in better sleep. Vanilla provides soothing aromatherapy benefits that can also help you fall asleep.
To make this delicious beverage, just mix a drop or two of pure vanilla extract into 6 to 8 ounces of tart cherry juice and drink 30 to 60 minutes before going to bed at night.
Warm milk and honey
Warm milk has been used for years as a cure for sleeplessness, possibly because it’s high in the amino acid tryptophan which offers a calming effect on the brain while helping to induce sleep. Although researchers have not been able to prove this scientifically, many people swear by this ritual, which at minimum may provide a soothing, psychological effect. This concoction feels as good as a nice, warm blanket on a chilly night.
In addition to warm milk, it calls for honey which can also promote relaxation, helping to ease you into sound sleep. The natural sugars found in honey slightly increase insulin levels which allows tryptophan, the substance known for making us sleepy after eating that Thanksgiving turkey, to enter the brain more easily. The nutmeg provides a tasty flavor as well as being a powerful spice known as a good natural sleep-aid.
Make this drink about a half hour before bedtime by warming up 8 ounces of organic milk in a mug – heat until just a bit hotter than you’d comfortably drink and then stir in 2 to 3 teaspoons of raw, organic honey. Sprinkle about one-quarter teaspoon of ground nutmeg onto the top and allow it to cool until drinkable.
Enjoy for better Zzzs and a healthier, happier you!
-The Alternative Daily
Sources:
http://www.sleepeducation.com/news/2014/03/10/insomnia-awareness-day-facts-and-stats
http://umm.edu/health/medical/altmed/herb/lavender
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133468
http://www.nytimes.com/2007/09/04/health/04real.html?_r=0
http://www.doctoroz.com/blog/lindsey-duncan-nd-cn/honey-s-unknown-benefits
