9 Drinks That Help You Sleep

Cherries are a great source of tryptophan and melatonin. Drinking 2 cups (480 ml) of cherry juice per day may increase your melatonin levels.

1. Cherry juice

Chamomile tea may help with insomnia, though more research is needed. It’s more likely to aid sleep quality.

2. Chamomile tea

Alleviating insomnia is only one of ashwagandha’s many known benefits. The root is often steeped in hot water or warm milk.

3. Ashwagandha tea 

Valerian tea may help treat insomnia and improve sleep quality, especially among menopausal women.

4. Valerian tea

Peppermint tea may improve your sleep by soothing gastrointestinal distress and discomfort in the evenings.

5. Peppermint tea

Milk contains tryptophan, which helps increase melatonin levels and induce sleep. Drinking warm milk before bed is also a soothing nighttime ritual.

6. Warm milk

Milk, turmeric, and ginger each contain compounds that may improve sleep quality through a few different mechanisms.

7. Golden milk

Almonds are high in sleep-promoting hormones and minerals. Thus, almond milk is also high in compounds that may help you fall asleep.

8. Almond milk

Banana-almond smoothies contain many sleep-promoting compounds. Almonds have tryptophan and melatonin.

9. Banana-almond smoothie

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