The following recipes will help you relax before bedtime:
1. Drink with cherry juice and/or vanilla
Cherries are rich in melatonin, which is a hormone that regulates our sleep-wake cycles, so enjoying a glass of this sweet red liquid every morning and night will help you keep a regular sleep schedule.
(Optional): Adding a drop of vanilla extract to your cherry juice will offer you aromatherapy benefits that will help you sleep like a baby.
–5-8 ounces of tart cherry juice
–A drop or 2 of vanilla extract
Pour yourself around 5-8 ounces of tart cherry juice in the morning and drink it its entirety. In the evening, 1 hour to half an hour before going to bed drink the same amount of cherry juice, adding a drop or two of vanilla extract, if you want to.
2. Fresh Chamomile-lavender tea
Chamomile and lavender are two of the most popular relaxing herbs that promote rest and calmness.
Some studies have shown that chamomile has an ingredient called apigenin that connects to GABA receptors in the brain, creating a response similar to anti-anxiety medication. GABA is a amono acid in the body and has a huge role in our central nervous system. It calms us down and aids in our relaxing before sleeping.
–1 teaspoon of lavender buds
–1 teaspoon of chamomile buds
–8 ounces of hot water
–milk/honey to taste
Boil 8 ounces of water. Place 1 teaspoon of lavender and 1 teaspoon of chamomile buds in a tea ball or loose-leaf tea strainer. After you put the straining device in your cup, pour the boiling water over it. Let the herbs steep for 10-15 minutes. The longer period they steep, the stronger their flavor will be. You can add milk or honey, according to your taste.
If you do not have a tea ball, pour the boiled water over the herbs on a bowl and strain the buds.
3. Warm milky drink
Here is one delicious combination of warm milk, honey, and a sprinkling of nutmeg.
Researches have shown that milk does not increase tryptophan levels, but it can increase the internal body temperature when it is heated. That will relax you and make you sleepy and calm.
L-tryptophan is an important amino acid for our rest.
–1 glass of milk
–2 teaspoons to 1 tablespoon of honey
–1/8 teaspoon to a 1/4 teaspoon of ground nutmeg
Warm about 8 ounces of milk. Stir 2 teaspoons or 1 tablespoon of honey in it. At the end, sprinkle the nutmeg. Let it cool to a temperature that is still nice and warm but good for drinking. Prepare this about 30 minutes before going to bed.
Prepare these drinks at least a half an hour before bedtime so you won’t need to wake up in the night to run to the bathroom.