These 11 healthy drinks before bedtime can help promote faster sleep!

The quest for a peaceful night's sleep has become more challenging than ever. Surprisingly, recent studies have revealed a startling fact: nearly one-third of the adult population regularly experiences sleep deprivation. This worrying trend not only impacts our daily energy levels but also has profound implications for our long-term health.

Amidst this backdrop, there emerges a simple yet often overlooked solution: the power of a bedtime beverage.

In this exploration, we will delve into 11 healthy bedtime beverages, each with its own story and science-backed benefits. Whether you're struggling with tossing and turning or simply seeking a more serene slumber, these drinks might just be the key to unlocking the door to a world of peaceful nights and rejuvenating sleep.

One thing to keep in mind is that before making significant alterations to your diet, you should always consult with either your primary care physician or a registered dietitian.

#sleep #insomnia #DocHealthy

Other Videos You Must Watch: 11 Foods High In Oxalate To Avoid For Unhealthy Kidneys - https://youtu.be/eW7IkaACxpA

Sources: https://pastes.io/7wzfieuzwz

⌛Timestamps:
⏱️ Intro - 0:00
⏱️ Warm Milk - 01:12
⏱️ Almond Milk - 02:12
⏱️ Valerian Tea - 03:28
⏱️ Chamomile Tea - 04:45
⏱️ Passionflower Tea - 06:18
⏱️ Banana Smoothie - 07:49
⏱️ Ashwagandha Tea - 09:17
⏱️ Decaffeinated Green Tea - 10:43
⏱️ Golden Milk - 12:14
⏱️ Magnolia Tea - 14:01
⏱️ Tart Cherry Juice - 15:24
⏱️ What are the habits that disturb sleep? - 16:42
⏱️ Excessive Screen Time Before Bed - 16:56
⏱️ Caffeine and Alcohol Consumption - 17:09
⏱️ Heavy or Late-Night Meals - 17:25
⏱️ Lack of Physical Activity - 17:51
⏱️ Stress and Anxiety - 17:52


Music:
YouTube Audio Library

️ Summary:
Warm Milk

Warm milk has long been associated with inducing sleep, and this is attributed to several factors working in harmony. When milk is warmed, it becomes more comforting and soothing, a sensation that may signal the brain to wind down.

Milk contains tryptophan, an amino acid that serves as a precursor to serotonin, a neurotransmitter that fosters a sense of well-being and relaxation. Serotonin, in turn, is converted into melatonin, the hormone responsible for regulating sleep-wake cycles.

Almond Milk

For those who are lactose-intolerant, almond milk may be an effective substitute. Almond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and magnesium. Moreover, it's rich in magnesium, a mineral known for its sleep-promoting properties. Magnesium aids in relaxing muscles and nerves, creating a calming effect on the body, which is conducive to sleep.

Valerian Tea
Those who deal with sleep disturbances must have known valerian tea. Valerian contains valerenic acid and other compounds that inhibit the breakdown of GABA, which helps regulate nerve cells and calms brain activity. It helps reduce anxiety and promotes a sense of tranquility, making it easier to fall asleep and improving sleep quality.

One study with 100 participants in the age group of 50 to 60 found that 30% of postmenopausal women who took a 530 milligram valerian capsule twice a day for 4 weeks reported improvements in sleep quality. That’s why experts recommend Valerian tea to tackle insomnia.

Chamomile Tea
Chamomile tea is one of the most popular bedtime drinks due to its calm effect on the body and mind. Its efficacy in promoting sleep stems from its unique composition, particularly a flavonoid called apigenin. Apigenin binds to specific receptors in the brain that reduce anxiety and initiate sleep, functioning similarly to mild tranquilizers. This interaction helps decrease overall brain activity, leading to a state of relaxation and drowsiness conducive to falling asleep.

Passionflower Tea
Passion flower tea is a natural sleep aid valued for its calming effects. Its bioactive compounds, particularly flavonoids and alkaloids, have a significant impact on the brain's neurotransmitter systems, which play a crucial role in regulating neuronal excitability and inducing relaxation.

Additionally, the natural compounds in passionflower are believed to have a balancing effect on the body's sleep-wake cycle. This may be particularly beneficial for individuals experiencing irregular sleep patterns, such as those with insomnia or circadian rhythm disorders.


For more information, please watch the video until the very end.
----------------------------------------------------------------------------------------

Disclaimer: Doc Healthy's videos and channel are not meant to replace professional medical advice or treatment, but rather to serve as a resource for anyone interested in health and wellness. If you are experiencing any sort of health problem, you should contact a doctor immediately.