Sleep Drinks – The best drinks for a good night's sleep

Warm milk with honey or the classic nightcap - a nightcap in the evening can have a relaxing effect and put you in the mood for a peaceful sleep. Here we show you which drinks are particularly suitable as a goodnight drink and not only taste good but really ensure a better night's sleep.

Table of contents

1. Our diet in the evening
2. The most important nutrients for a good sleep
3. The best Sleep drink recipes
4. Conclusion

Many people consider the famous hot milk with honey, a glass of red wine or a warm tea to help them fall asleep. And a nightcap in the evening can actually help you to relax before going to bed and fall asleep more easily. We'll show you which drinks can improve your sleep!

1. Our diet in the evening

One healthy eating and balanced nutrient supply can have a positive effect on our sleep and the way we fall asleep. Especially during the night, our body needs many nutrients to support the numerous regeneration processes and to fill the energy stores in our cells. With a targeted intake of certain vitamins, minerals, amino acids or hormones Before going to bed, we can provide our body with important nutrients at exactly the right time and thereby support not only the quality of sleep, but also falling asleep in a natural way.

Healthy sleep drinks are, at best, easy to digest, quick to prepare and damn tasty – ideal for winding down after a stressful day and getting a restful sleep.

2. The most important nutrients for a good sleep

Certain nutrients can help to relieve stress and tension and contribute significantly to a good night's sleep. Particularly well-known for their sleep-promoting effect are the vitamins responsible for our sleep-wake rhythm. sleep hormone melatonin, the precursor L-tryptophan, the mineral magnesium as well as various vitamins and plant extracts.

• The sleep hormone melatonin
  Melatonin is one of our body's own hormones that plays a key role in controlling our sleep-wake rhythm and ensures that we become tired and sleepy in the evening. Various studies show that you actually fall asleep faster after an additional intake of the sleep hormone. It can therefore be worthwhile to increase the melatonin level naturally in the evening in order to support a healthy sleep rhythm and to find sleep better. You can find the best natural melatonin suppliers here.

• The amino acid L-tryptophan
  The essential amino acid (L-)tryptophan is a basic building block in the body's own production of serotonin and its subsequent conversion into the sleep hormone melatonin and is of great importance for a healthy sleep-wake rhythm. Scientific studies have shown that the amino acid improves sleep and sleep quality overall and that additional intake of L-tryptophan in the evening can shorten the time it takes to fall asleep. You can find out which foods have a particularly high L-tryptophan content in this Read the article.

• The mineral magnesium
  Among other things, magnesium supports the relaxation of muscles and body cells, reduces the strain on the nervous system and can help you relax better in the evening.Magnesium also contributes to the normal production of the sleep hormone melatonin. The mineral can therefore support a healthy sleep-wake rhythm and have an overall positive effect on the quality and length of our sleep. You can find more information about the mineral magnesium in this article.

• vitamins B, C, D
  Our sleep also benefits from an optimal supply of vitamins. Scientific studies show that the B vitamin group, as well as vitamin C and vitamin D, in particular, can promote restful sleep by ensuring healthy body function in different ways and promoting L-tryptophan-serotonin-melatonin synthesis in several places. You can find a detailed overview of which vitamins are found in which foods here read it.

• Herbal substances and essential oils such as lavender, lemon balm, ashwagandha
  In addition to the classic nutrients, plant substances in food can also have a relaxing and sleep-promoting effect. Ayurvedic Ashwaghanda root or the herbs lavender, chamomile and lemon balm are considered to be particularly effective and natural aids to reduce stress, relax better and contribute to a good night's sleep. Brewed as a tea, they can be easily consumed before going to bed and are therefore popular ingredients in special sleeping teas. In the sleep magazine you can find out more about Ashwagandha (Indian Indian herb), lavender or lemon balm.

3. The best Sleep drink recipes

The classic: hot milk with honey

The sweet hot drink warms us from the inside and contains valuable nutrients such as tryptophan and calcium, which reach the brain even faster thanks to the addition of honey. This way, natural tiredness in the evening is doubly supported by the pleasant, warming feeling and the positive effect on melatonin production. Milk and honey also have an antibacterial effect and promote digestion. The sweet honey can also have a calming effect on the respiratory tract, allowing us to breathe freely and fall asleep relaxed.

📝 Recipe: Hot milk with honey

Ingredients: 200ml milk, preferably untreated | 1-2 tsp honey | Optional: cinnamon, vanilla or other spices

Preparation: To ensure that all nutrients are retained, the milk should not be heated too much. Heat a cup of milk to about 40 degrees Celsius and slowly stir in 1-2 teaspoons of honey.

Intake: About 1-2 hours before bedtime.

The trendy drink: Moon Milk

The trendy Moon Milk is a special version of hot milk with honey. This serves as the basis of the trendy drink and is mixed with certain herbs, roots and spices from traditional Indian Ayurveda. They contain certain plant substances, so-called adaptogens, which are effective against stress, restlessness and tension on a physical and mental level. This way, the effect of the milk-honey base can be enhanced and we can optimally prepare ourselves for relaxation and sleep. Moon Milk consists of the basic ingredients milk and honey, which are then refined with extracts of Ashwagandha, Turmeric, Reishi, Maca or Ginseng and mixed with vanilla, nutmeg or cinnamon depending on taste.

📝 Recipe: Spicy Moon Milk

Ingredients: 200 ml milk | 1 tsp honey | 1 tsp Ashwaghanda powder | 1 pinch turmeric | 1 pinch cinnamon | ½ vanilla pod

Preparation: Heat a cup of milk to about 40 degrees Celsius and slowly stir in the honey, Ashwaghanda powder and your desired ingredients.

Time of intake: About 30 to 60 minutes before going to bed.

Rich in vitamins & refreshing: cherry juice and cranberry juice

Cherries, especially sour cherries and cranberries have a high melatonin content and L-tryptophan. The fruits thus support our sleep rhythm and promote natural tiredness in the evening. They also provide other valuable vitamins and nutrients that also contribute to good sleep and healthy body function. A glass of unsweetened cherry or cranberry juice before going to bed can be a fruity Sleep Drink can help you fall asleep and sleep through the night better.

📝 Recipe: Fruity Sleep Juice

Ingredients: 100 ml unsweetened cherry juice | 50 ml unsweetened cranberry juice | 50 ml banana juice

Preparation: Pour the banana juice into a glass and then mix in the chilled cherry and cranberry juice.

Time of intake: About 1 hour before going to bed.

Calming: Sleep tea with chamomile, lavender or lemon balm

The herbal ingredients in lavender, lemon balm or camomile can relieve stress, calm the nervous system and promote relaxation on a physical and mental level. A combination of different herbs can then be particularly effective in helping you prepare optimally for falling asleep. You can therefore find different sleep tea blends on the market, which usually consist of lavender, lemon balm, camomile or valerian and numerous other tea herbs such as fennel, licorice root, passionflower, sage or mint.

📝 Recipe: Relaxing Sleep Tea

Ingredients: Lemon balm leaves | Lavender blossom | Chamomile blossom | Valerian root | Liquorice root

Preparation: Mix all the herbs together as desired, pour about 200 ml of boiling water over your tea mixture and let the tea brew for at least 5-10 minutes.

Time of intake: Approximately 1-2 hours before going to bed.

4. Conclusion

• Taking certain nutrients before going to bed can help you relax better and have a positive effect on how you fall asleep as well as the quality and duration of your sleep.

• The sleep hormone melatonin, the amino acid L-tryptophan, vitamins B, C and D as well as herbal ingredients in lavender, ashwagandha or lemon balm have particularly positive effects.

• Our delicious sleep drinks provide valuable nutrients before going to bed that can support falling asleep and sleeping.

Best wishes & enjoy your meal!