9種幫助睡眠的飲品

Cherry juice

Cherries are stone fruits, and the taste varies from variety to variety. They can be sweet, sour, or sour, and grow in different colors, including yellow, red, and purple. Not only are they known for making delicious pies, but they also have many health benefits, including improved sleep quality.
The tryptophan content of cherries is believed to be one of the reasons these fruits help sleep. Tryptophan is an amino acid and the precursor of the melatonin hormone, which helps regulate the time to fall asleep and wake up. Although both sweet cherry and sour cherry varieties contain melatonin, sour cherry varieties have the most. In fact, a study found that the melatonin content of sour Montmorency cherries may be six times that of sweet Balaton cherries.

A 7-day study of 20 people found that daily consumption of concentrated tart cherry juice significantly increased melatonin levels compared to a placebo drink.
A similar study of 30 participants observed that eating cherry products twice a day can improve night rest, reduce the number of night awakenings, and increase the level of melatonin in the urine, the first thing in the morning.
Finally, a study pointed out that drinking 2 glasses (480 ml) of cherry juice a day for 2 weeks can increase total sleep time by 84 minutes and help treat insomnia in adults 50 years and older.
If you decide to drink cherry juice to help sleep, you may need to choose an amount similar to the amount used in these studies. Drinking 2 cups a day has nothing to do with any side effects.

Chamomile tea

Chamomile is a chrysanthemum-shaped flower that is part of the Compositae family. The tea made from this plant has been drunk for a long time. It has a variety of health benefits, including relieving cold symptoms, reducing inflammation and improving skin health. Tea is made by pouring chamomile flowers in hot water.
Some studies have shown that chamomile can improve sleep quality. A study of 60 elderly people found that taking 400 mg of chamomile extract for 28 consecutive days can safely improve sleep quality.
Another study conducted on 80 women with reduced sleep quality pointed out that after participants drank chamomile tea a day for 2 weeks, the physical symptoms of poor sleep efficiency were significantly improved.
Chamomile may help relieve anxiety and insomnia, which can also improve sleep. Two review studies examined the relationship between chamomile intake and insomnia. However, neither of them found enough evidence to support these claims. Therefore, more research is needed.
To make chamomile tea at home, add 4 tablespoons of fresh chamomile flowers to 1 cup of boiling water. Let the flowers soak for about 5 minutes, and then use a mesh filter to drain the liquid from the flowers. It is safe to drink chamomile tea every day, and the consumption of chamomile in the form of tea or other supplements is not associated with negative side effects.

Ashwagandha

Ashwagandha, commonly known as Ashwagandha , is known as a powerful medicinal plant. It is sometimes called Indian ginseng or winter cherry. Extracts from plant roots, berries and leaves have been used to treat diseases such as stress, anxiety and arthritis. Ashwagandha is traditionally used in Ayurvedic practice. The compounds contained in the root seem to induce sleep when separated and consumed in large doses.
A study in mice found that triethylene glycol-an active ingredient in Ashwagandha leaves-promotes non-rapid eye movement sleep, during which your body regenerates tissues and bones.
In human studies, Indian ginseng has shown the potential to help the body relax and prepare for rest and improve overall sleep quality.
Although Ashwagandha is safe for most people, some people should be cautious. This includes people with autoimmune diseases, pregnant or breastfeeding women, and people taking medications for blood pressure, blood sugar, or thyroid disease.

Valerian tea

Valerian is a perennial plant with scented pink or white flowers, belonging to the honeysuckle genus. And Ashwagandha Similarly, valerian root of the plant is used as a herb, known to promote sleep and relieve insomnia.
Valerian is especially expected to relieve insomnia and improve sleep quality in menopausal women. A study found that after taking 530 mg of valerian capsules daily for 4 weeks, 30% of postmenopausal women reported improved sleep quality. Although a large number of studies have shown that valerian can treat insomnia, the researchers concluded that more research is needed before specific recommendations on dosage and treatment options are made.
To make valerian root tea, soak 2-3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10-15 minutes, then tighten.
Valerian is considered a safe strategy for managing insomnia. It does not change the circadian rhythm-your body's daily pattern determines when to sleep and wake up. However, one study observed that high doses increase anxiety levels.
The National Institutes of Health (NIH) recommends that pregnant or breastfeeding women and children under 3 years of age avoid using valerian. In addition, the root can enhance the sedative effect, do not mix with drugs such as alcohol or barbiturates and benzodiazepines.

Mint tea

The official name of the mint family is Lamiaceae, which is famous for its culinary uses. This includes peppermint, which seems to be very powerful and versatile. Peppermint has been used in traditional medicine for many years. It is believed that this tea has anti-viral, anti-bacterial and even anti-allergic properties. Peppermint may also help relieve gastrointestinal (GI) diseases such as indigestion and irritable bowel syndrome (IBS). Although it has been proven to help relieve stomach upset at night, more clinical trials on peppermint tea are needed to determine how it directly affects sleep.
Mint tea is easy to make. Just boil 2 cups (480 ml) of water and add a handful of mint leaves. You can adjust the number of leaves according to the strength of your favorite tea. Let the leaves soak in hot water for at least 5 minutes.
Peppermint tea is generally safe, but it may interact with certain blood pressure, indigestion, and diabetes medications. If you are taking any medications, you should consult your healthcare provider before drinking peppermint tea or using peppermint oil.

Warm milk

Milk contains tryptophan. Tryptophan naturally increases serotonin, which is a neurotransmitter known for happiness and well-being. In addition, serotonin is the precursor of the sleep regulating hormone melatonin. Simply put, tryptophan increases serotonin levels, thereby increasing melatonin levels. Melatonin can promote sleep and help fight various sleep disorders, including jet lag, shift work sleep disorders, and insomnia.
Several studies have found that warm milk may improve sleep quality and reduce night activities, but further research is needed to confirm these claims.
Drinking a cup of hot milk before bed may be just a soothing, can help you relax and prepare for rest. If you want to try hot milk, just choose your favorite milk and let it simmer on the stove for a few minutes. Unless you are lactose intolerant or allergic to milk, there is no harm.

Turmeric milk

There is some evidence that hot milk alone can help you sleep better at night. Golden milk not only uses the sleep aid potential of warm milk, but also contains turmeric.
Because milk contains tryptophan, the precursor of melatonin, it may help increase melatonin levels. Melatonin is the main hormone that regulates the body's sleep-wake cycle.
At the same time, turmeric is rich in compound curcumin, which can reduce some of the effects of sleep deprivation, reduce inflammation, and safely treat symptoms of anxiety and depression.
For example, a study in mice found that 72 hours of sleep deprivation can lead to weight loss, anxiety-like behaviors, and oxidative damage. However, taking 10-20 mg of curcumin extract for 5 consecutive days can reduce weight loss and significantly improve anxiety-like behaviors. 59 trusted sources).
To make golden milk, mix 1/2 cup (118 ml) of milk, 1 teaspoon of turmeric, 1 small piece of ginger, and 1 teaspoon of honey. Bring it to a boil, reduce the heat, and simmer for 3-5 minutes.
Every ingredient in golden milk is generally considered safe. Nonetheless, people who take certain medications, including blood thinners and medications that reduce stomach acid and control diabetes, should use turmeric and ginger with caution.

Almond milk

Almonds are tree nuts rich in healthy fiber, vitamins and minerals. Almond milk is a creamy nut substitute for milk. It is made by mixing almonds with water and filtering the pulp. Whole almonds can improve sleep quality. Violet oil made from almonds or sesame seeds has even been used in Iranian traditional medicine for many years to treat insomnia.
In a study of 75 patients with chronic insomnia, participants reported that their sleep quality improved significantly after instilling 3 drops of violet or pure almond oil intranasally every night for 30 days.
In another study of 442 college students, after eating 10 almonds a day for 2 weeks, the number of participants reporting insomnia decreased by 8.4%.
Since almond milk is made from whole almonds, it can also promote good sleep. Almond milk is rich in hormones and minerals that promote sleep, including tryptophan, melatonin, and magnesium. In fact, 1 cup (237 ml) of almond milk contains nearly 17 mg of magnesium. In recent years, magnesium has shown the potential to treat insomnia, especially in the elderly.
Since almond milk is made from whole almonds, people who are allergic to nuts should avoid almond milk and products made with it.

Banana Almond Shake

Bananas are another food rich in magnesium, tryptophan and melatonin. They are also high in potassium. Potassium and magnesium are two minerals that relax muscles and help you relax at the end of a long day. By mixing banana and almond milk in a smoothie, you can really add a powerful tryptophan and melatonin powder, which may help reduce insomnia symptoms.
To make a banana-almond smoothie, mix:

  • 1 fresh or frozen banana
  • 1 cup (237 ml) almond milk
  • 1 tablespoon (15 g) almond butter
  • 1/2 cup ice (if using fresh bananas)

This simple recipe is a great smoothie base. You can add other magnesium and potassium-rich ingredients such as green leafy vegetables, orange juice, dark chocolate, yogurt or avocado. As long as you are not allergic to bananas or almonds, a smoothie like this is a healthy and delicious way to end the day.

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
無人機醫療配送:低空經濟下的香港新契機

無人機醫療配送:低空經濟下的香港新契機

  無人機醫療配送:低空經濟下的香港新契機 —— 從健康、醫療金融到商業模式的全球比較與啟示 在香港「低空經濟」監管沙盒下,無人機由數碼港跨海至長洲醫院,約 12 公里航線僅需 18–20 分鐘,相比傳統 45–65 分鐘大幅提速。本文聚焦醫療價值、醫療金融回報與商...
醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

  基層醫療 家庭醫學 健康政策 醫管局普通科門診改名「家庭醫學門診」:利與弊、國際比較與香港基層醫療的下一步 醫務衞生局宣佈由 2025 年 10 月 11 日起,將「普通科門診」與「家庭醫學專科門診」統一命名為「家庭醫學門診服務」,74 間普通科門診...
基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

什麼是基孔肯雅熱? 基孔肯雅熱(Chikungunya Fever)是一種由**基孔肯雅病毒(Chikungunya virus, CHIKV)**引起的急性傳染病,屬於 Togaviridae 家族 Alphavirus 屬。這種病毒最早於 1952 年在坦桑尼亞被發現,其名稱來自當地馬孔德...
登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱係乜嘢? 登革熱(Dengue fever)係一種由登革熱病毒(Dengue virus)引起嘅急性傳染病,主要經由伊蚊(Aedes mosquito)叮咬傳播,特別係白紋伊蚊(Aedes albopictus)同埃及伊蚊(Aedes aegypti)。呢啲蚊喺日間最活躍,因此唔似瘧疾嗰...
流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

近排有新聞報導,一名原本健康嘅中學生感染乙型流感(Influenza B)之後,出現腦病變、心肌炎同休克,情況危殆。好多家長都會問:「流感唔就係普通感冒?點解可以嚴重到影響腦同心臟?」其實,流感背後嘅機制比我哋想像中複雜得多。 一、流感病毒唔止攻擊呼吸道 流感病毒(包括甲型同乙型)主要透過飛...
牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜係香港家庭常見嘅煲湯之一,牛骨湯香濃滋補,配合中藥材更具養生功效。本文介紹肉骨類選擇、牛骨湯建議配搭、常見中藥材分類,以及Instant Pot壓力煲與傳統老火湯版本食譜,並引用科學研究支持。
澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 重點:事件本身不代表飲水會感染;主要風險來自水經鼻腔進入。 目錄 ...
如何判斷雞翅是否變壞?

如何判斷雞翅是否變壞?

重點摘要 雞翅會變質嗎? 如何判斷雞翅是否變壞? 過期雞翅還能食嗎? 雞翅可存放多久? 如何儲存雞翅? 雞翅可以冷凍嗎? 結論 雞翅會變質嗎? 會。皮脂較多、表面不潔或溫度過高時,細菌繁殖更快。 如何判斷雞翅是否變壞? 外觀:皮色發黃、出黑斑或血水。 觸感:表面黏滑、軟爛。 氣...
如何判斷雞蛋是否變壞?

如何判斷雞蛋是否變壞?

重點摘要 雞蛋會變質嗎? 如何判斷雞蛋是否變壞? 過期雞蛋還能食嗎? 雞蛋可存放多久? 如何儲存雞蛋? 雞蛋可以冷凍嗎? 結論 雞蛋會變質嗎? 會。殼面有微孔,溫差及濕度變化會令細菌入侵。 如何判斷雞蛋是否變壞? 水測:沉底=較新鮮;浮起=多半變壞。 打開觀察:蛋白渾濁水樣、蛋黃...