Warm milk with honey or the classic sleeping tea – a nightcap in the evening can have a relaxing effect and get you in the mood for a peaceful sleep. Here we'll show you which drinks are particularly suitable as a bedtime drink and not only taste good, but also actually ensure better sleep.
Table of Contents
- Our diet in the evening
- The most important nutrients for a good night's sleep
- The best sleep drink recipes
The famous hot milk with honey, a glass of red wine or a warm sleeping tea are considered by many to be a pleasant aid to falling asleep. And in fact, a nightcap in the evening can help you calm down better before going to bed and fall asleep more easily. We'll show you right away which drinks can improve sleep!
1. Our diet in the evening
A healthy diet and a balanced supply of nutrients can have a positive effect on our sleep and how we fall asleep. Especially during the night, our body needs a lot of nutrients to support the numerous regeneration processes and to fill the energy stores in our cells. By taking specific vitamins, minerals, amino acids or hormones before going to bed, we can supply our body with important substances at exactly the right time Provide nutrients and not only support the quality of sleep, but also the ability to fall 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 strenuous day and getting a restful sleep.
2. The most important nutrients for a good night's sleep
Certain nutrients can help relieve stress and tension and contribute significantly to good sleep. Particularly known for their sleep-promoting effect are the sleep hormone melatonin, which is responsible for our sleep-wake rhythm, its 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 additional intake of the sleep hormone. It may therefore be worthwhile to naturally increase the melatonin level in the evening to support a healthy sleep rhythm and get to sleep better. You can find the best natural melatonin suppliers here.
The amino acid L-tryptophan
As a basic building block in the body's production of serotonin and its later conversion into the sleep hormone melatonin, the essential amino acid (L-)tryptophan is of great importance for a healthy sleep-wake rhythm . Scientific studies have shown that the amino acid can improve sleep and the quality of sleep overall and that an 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 article.
The mineral magnesium
Magnesium supports, among other things, the relaxation of the muscles and body cells, reduces the strain on the nervous system and can help you find peace in the evening. Magnesium also contributes to 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 group of B vitamins as well as vitamin C and vitamin D can promote restful sleep by ensuring healthy body function in different ways and by promoting L-tryptophan-serotonin-melatonin synthesis in several places. You can read a detailed overview of which vitamins are found in which foods here.
Plant substances and essential oils such as lavender, lemon balm, ashwaghanda
In addition to the classic nutrients, plant substances in foods can also have a relaxing and sleep-inducing effect. The Ayurvedic Ashwaghanda root or the herbs lavender, chamomile and lemon balm are considered particularly effective and natural aids to reduce stress, relax better and contribute to a good night's sleep. Brewed as a tea, they are easy to take before going to bed and are therefore popular ingredients in special sleep teas. In the sleep magazine you can find out more about Ashwaghanda (sleepberry), 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 with the addition of honey. The natural tiredness in the evening is supported twice as much by the pleasant, warming feeling and the positive influence 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, if possible 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 around 40 degrees Celsius and slowly stir in 1-2 teaspoons of honey.
Take: Approximately 1-2 hours before bedtime.
The trend drink: Moon Milk
The popular Moon Milk is a special version of hot milk with honey. This serves as the basis of the trend drink and is mixed with certain herbs, roots and spices from traditional Indian Ayurveda. They contain certain plant substances, so-called adaptogens, which work against stress, restlessness and tension on a physical and mental level.In this way, the effect of the milk-honey base can be enhanced and we can optimally prepare ourselves for relaxation and sleep. The Moon Milk consists of the basic ingredients milk and honey, which are then refined with extracts of ashwaghanda, turmeric, reishi, maca or ginseng and mixed with vanilla, nutmeg or cinnamon depending on your taste.
📝 Recipe: Spicy Moon Milk
Ingredients: 200 ml milk | 1 tsp honey | 1 tsp Ashwaghanda powder | 1 pinch of turmeric | 1 pinch of cinnamon | ½ vanilla pod
Preparation: Heat a cup of milk to around 40 degrees Celsius and slowly stir in the honey, Ashwaghanda powder and your desired ingredients.
Time to take: About 30 to 60 minutes before going to bed.
Vitamin-rich & refreshing: cherry juice and cranberry juice
Cherries, especially sour cherries and cranberries, have a high content of melatonin and L-tryptophan. The fruits 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 help you fall asleep and stay asleep better, especially when combined with other sleep-promoting ingredients as a fruity sleep drink.
📝 Recipe: Fruity Sleeping 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 cooled cherry and cranberry juice.
Taking time: Approx. 1 hour before bedtime.
Soothing: sleep tea with chamomile, lavender or lemon balm
The herbal ingredients in lavender, lemon balm or chamomile can relieve stress, calm the nervous system and promote relaxation on a physical and mental level. A combination of different herbs can be particularly effective in helping you optimally prepare for falling asleep. You can therefore find different sleep tea blends in stores, which are usually made up of lavender, lemon balm, chamomile or valerian and other numerous tea herbs such as fennel, licorice root, passionflower, sage or mint.
📝 Recipe: Relaxing Sleep Tea
Ingredients: Lemon balm leaves | Lavender blossom | Chamomile flower | Valerian root | Licorice root
Preparation: Mix all the herbs together as desired, brew your tea mixture with approx. 200 ml boiling water and let the tea steep for at least 5-10 minutes.
Taking time: Approx. 1-2 hours before bedtime.
Taking certain nutrients before going to bed ensures better relaxation and positively influences how we fall asleep as well as the quality and duration of our 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 a particularly positive effect.
Our delicious sleep drinks provide valuable nutrients before going to bed that can help you fall asleep and stay asleep.
Greetings and enjoy your meal!