Incorporating these 10 soothing beverages into your evening routine may help promote relaxation and improve your sleep quality. While each drink may offer unique benefits, it’s important to remember that individual responses may vary. It’s also crucial to address any underlying sleep disorders or lifestyle factors that may contribute to poor sleep quality. Consult with a healthcare professional if sleep problems persist or worsen.

References

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Chang, S. M., & Chen, C. H. (2016). Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of Advanced Nursing, 72(2), 306-315.

Fernández-San-Martín, M. I., Masa-Font, R., Palacios-Soler, L., Sancho-Gómez, P., Calbó-Caldentey, C., & Flores-Mateo, G. (2010). Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Medicine, 11(6), 505-511.

Goel, N., Kim, H., & Lao, R. P. (2005). An olfactory stimulus modifies nighttime sleep in young men and women. Chronobiology International, 22(5), 889-904.

Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909-916.

Kennedy, D. O., Wake, G., Savelev, S., Tildesley, N. T., Perry, E. K., Wesnes, K. A., & Scholey, A. B. (2003). Modulation of mood and cognitive performance following acute administration of single doses of Melissa officinalis (Lemon balm) with human CNS nicotinic and muscarinic receptor-binding properties. Neuropsychopharmacology, 28(10), 1871-1881.

Kuroda, K., Inoue, N., Ito, Y., Kubota, K., Sugimoto, A., Kakuda, T., & Fushiki, T. (2005). Sedative effects of the jasmine tea odor and (R)-(-)-linalool, one of its major odor components, on autonomic nerve activity and mood states. European Journal of Applied Physiology, 95(2-3), 107-114.

Lei, J., Yin, J., Ye, J., Zhang, J., & Sumner, S. (2019). Calcium supplementation increases serum melatonin levels in healthy people with low calcium intake. Journal of Clinical Sleep Medicine, 15(4), 549-557.

Ngan, A., & Conduit, R. (2011). A double‐blind, placebo‐controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research, 25(8), 1153-1159.

Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of Medicinal Food, 13(3), 579-583.

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Additional Tips for Better Sleep

While these soothing beverages can contribute to better sleep, it is important to consider other factors that can affect sleep quality. Here are some additional tips to help you achieve a restful night’s sleep:

Establish a consistent sleep schedule: Going to bed and waking up at the same time each day, even on weekends, helps regulate your body’s internal clock and can improve sleep quality.
Create a sleep-friendly environment: Ensure your bedroom is quiet, dark, and cool, and invest in a comfortable mattress and pillows. Eliminate any distractions, such as electronic devices or bright lights.
Limit caffeine and alcohol intake: Both caffeine and alcohol can interfere with sleep, so it’s best to avoid consuming these substances, particularly in the hours leading up to bedtime.
Incorporate relaxation techniques: Mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help reduce stress and anxiety, making it easier to fall asleep.
Get regular exercise: Engaging in regular physical activity has been shown to improve sleep quality, but avoid vigorous workouts close to bedtime, as they may have a stimulating effect.
Seek professional help if needed: If you consistently experience difficulty falling asleep, staying asleep, or feel fatigued during the day, it’s essential to consult with a healthcare professional to identify and address any underlying issues.