Insomnia can lead to fatigue, lethargy, lack of alertness, and negatively impact health and quality of life. Besides taking prescribed medication, many people wonder what to drink to help fall asleep or what beverages can improve sleep quality.
What to Drink for Insomnia or Difficulty Sleeping?
Here are some drinks that can help improve your sleep quality:
- Hot Chocolate Hot chocolate is not only delicious but also helps you relax. It contains flavonoids and antioxidants that relax the mind and improve sleep quality. Opt for chocolate with little to no caffeine to avoid disturbing your sleep.
- Warm Lemon Water Warm lemon water aids digestion and helps you feel relaxed and ready for sleep. Vitamin C in lemon also reduces stress, a common cause of insomnia.
- Chamomile Tea Neurologists suggest chamomile tea to improve sleep. It helps relax, reduce stress, and enhance sleep quality. Chamomile tea is caffeine-free, making it ideal before bedtime.
- Fresh Coconut Water Fresh coconut water is a good choice for improving sleep. It provides essential minerals like magnesium and potassium, known to improve sleep quality. Coconut water also detoxifies the body and promotes better digestion.
- Cocoa Cocoa is not only tasty but also helps treat insomnia. It is associated with lowering blood pressure, which can relax the body and make it easier to fall asleep. Choose cocoa with little to no caffeine to avoid sleep disturbances.
- Peppermint Tea Caffeine-free peppermint tea is a natural solution to relax and improve sleep. It also reduces symptoms of irritable bowel syndrome and indigestion, helping the body relax and prepare for sleep.
- Warm Milk Drinking warm milk is a long-standing method to relax and improve sleep. Milk contains tryptophan, an amino acid that helps produce serotonin, the “happy hormone,” and regulates natural sleep cycles. Milk also has magnesium and calcium to enhance sleep quality.
- Almond Milk Almond milk is a good option for those wondering what to drink for insomnia. It is rich in vitamins and minerals, including magnesium, calcium, and vitamin D, which help improve sleep.
- Milk with Honey Combining warm milk with honey creates a delicious drink that also improves sleep. Honey promotes serotonin production, which helps you relax and reduces stress, aiding in better sleep.
- Ginger Tea Ginger tea is known for reducing inflammation, alleviating nausea, and enhancing digestion. It also reduces stress and fatigue, helping the body relax and facilitating sleep.
- Bneuron Milk – Passionflower Extract: Passionflower has long been used in traditional medicine to improve sleep and reduce stress. It helps relax the body after a stressful day, promoting deep sleep.
- Lavender Tea Lavender tea is known for its soothing scent, which calms the mind and body. It reduces anxiety and improves sleep quality.
- Banana Smoothie Bananas are rich in magnesium and potassium, which help relax and improve sleep. They also contain tryptophan, which increases serotonin production, contributing to better sleep.
What to Avoid When Suffering from Insomnia
If you have insomnia, avoid beverages that can worsen your condition:
- Coffee and Caffeinated Drinks: Caffeine is a strong stimulant that can disrupt sleep. Avoid foods and drinks with caffeine like coffee, black tea, green tea, and energy drinks.
- Alcohol: While alcohol can make you sleepy, it disrupts deep and REM sleep stages, essential for quality sleep. Alcohol can also cause headaches, nausea, and make it difficult to stay asleep.
- Carbonated Soft Drinks: These often contain high amounts of sugar, which can increase energy and hinder sleep. Some also contain caffeine.
- High Sugar Drinks: Drinks with high sugar content, such as fruit juices and sweetened condensed milk, can disrupt sleep by increasing energy levels.
- High-Fat Drinks: Drinks like full-fat milk can be hard to digest, causing discomfort and hindering sleep. Opt for low-fat, unsweetened milk instead.
Nutritional Tips for Better Sleep
Besides choosing the right beverages, adopting a scientific diet can also help improve sleep quality:
- Reduce Caffeine: Caffeine disrupts sleep and increases anxiety. Avoid caffeinated drinks, especially a few hours before bed.
- Limit Alcohol: Alcohol reduces sleep quality, causing frequent awakenings during the night.
- Increase Tryptophan: This amino acid helps produce serotonin. Foods rich in tryptophan include chicken, fish, soybeans, seeds, eggs, bananas, and strawberries.
- Maintain Blood Sugar Balance: High sugar foods can cause blood sugar fluctuations, disrupting sleep. Opt for low-sugar foods like whole grains, vegetables, beans, and nuts.
- Increase Magnesium: Magnesium helps relax the body and improve sleep. Foods rich in magnesium include seeds, beans, whole grains, leafy greens, and fish.
- Stable Meal Portions: Eating too much or too little before bed can disrupt sleep. Aim for a sufficient dinner 2-3 hours before bed.
Seek Professional Help
Drinks and diet are supportive measures. If insomnia persists or if you experience frequent awakenings, sleepwalking, or difficulty sleeping, consult a healthcare provider. Prolonged insomnia can lead to chronic conditions affecting health and quality of life.
For consultation and treatment of insomnia and related sleep disorders, you can contact the Neurology Department at Tâm Anh General Hospital. The department has experienced doctors and modern equipment to diagnose and treat insomnia.
