“Sleep Serenades: 5 Soothing Drinks to Lull You to Slumber”

**The Power of Sleep: 10 Drinks to Help You Snooze Better**

We’ve all been there – the relentless tossing and turning, the endless ticking of the clock as sleep eludes us in the darkest hours of night. The American Academy of Sleep Medicine recommends 7 or more hours of sleep each night, but it isn’t always so easy to find rest. However, hope is not lost, as the solution could be in your own kitchen. In addition to popular bedtime snacks, there are some drinks that may help you sleep and maintain a better sleep schedule. These drinks serve as natural sleep aids and are loaded with beneficial ingredients for both your health and sleep.

**What Should You Not Drink Before Bed?**

There are some drinks you should avoid before bed because they can negatively affect your sleep. For example, alcohol can cause fragmented sleep, reduced rapid eye movement sleep, and even insomnia. Additionally, caffeine can keep you awake and even lead to frequent urination, causing you to get up throughout the night.

**10 Best Drinks for Sleep**

While some drinks will keep you awake, there are drinks that will help you fall asleep – and stay asleep – without trouble. Before bed, try a cup of one of these beverages that contain natural ingredients to help induce sleep.

1. **Chamomile Tea**: Chamomile is one of the best herbal teas that has been proven to help you fall asleep fast. It contains no caffeine and is made up of a natural sedative called apigenin.
2. **Warm Milk**: A warm glass of milk can help you sleep better by containing tryptophan, which increases your melatonin and helps ward off sleep disorders like insomnia.
3. **Banana Smoothie**: Like milk, bananas also contain tryptophan, which can help you sleep better. They are also a rich source of magnesium, a supplement crucial for melatonin production and maintaining your normal circadian sleep cycle.
4. **Water**: A small amount of water can do wonders for your sleep. It keeps your body hydrated, regulates your temperature, and helps break down waste so you can release toxins through sweat.
5. **Valerian Root Tea**: Valerian root tea has been known to fight insomnia and encourage better sleep since the second century A.D. It’s a gentle and natural sleep aid used in lieu of prescription medications to treat a number of sleep-related disorders.
6. **Magnesium Drink Mix**: A magnesium drink mix can improve your sleep schedule so you sleep longer, and it increases the production of melatonin to help you sleep more soundly.
7. **Lemon Balm Tea**: Lemon balm is a member of the mint family and is often referred to as bee balm. Like valerian, you can drink this herb in a warm cup of tea before bed.
8. **Tart Cherry Juice**: Montmorency cherries, or sour cherries, are used to create tart cherry juice, which is packed with nutrients and antioxidants that can help you sleep longer and better.
9. **Almond Milk**: Almond milk is a good option for those who are lactose-intolerant or simply prefer some flavor in their milk. A glass of it before bed provides a triple effect of tryptophan, melatonin, and magnesium.
10. **Peppermint Tea**: Peppermint tea is caffeine-free and serves as a natural muscle relaxant so your body can relax into sleep. It also has a host of medical benefits, including relieving tension headaches and migraines.

**FAQs**

Q: Can I drink too much water before bed?
A: Yes, it’s possible to drink too much water before bed, which can lead to frequent urination and disrupt your sleep. Try to limit your water intake to a small amount before bed.

Q: Are there any other drinks that can help me sleep?
A: Yes, there are many other drinks that can help you sleep, including tea, herbal infusions, and even certain types of juice. Experiment with different options to find what works best for you.

Q: Can I combine these drinks with other sleep-promoting habits?
A: Yes, combining these drinks with other sleep-promoting habits, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bed, can help you sleep even better.

**Conclusion**

In conclusion, there are many drinks that can help you sleep better and maintain a better sleep schedule. By avoiding certain drinks that can negatively affect your sleep and incorporating these natural sleep aids into your bedtime routine, you can improve your sleep quality and overall health. So, next time you’re struggling to fall asleep, try reaching for one of these sleepy drinks and see how it can help you get the restful sleep you deserve.