10 Drinks to help you sleep.@LDSHospital

10 drinks for sleep tw 13816

Can’t sleep? Try one of these 10 drinks known to help you drift off into |

Fortunately, what you drink before bedtime could help you enjoy a more restful night. Your mother likely knew what she was doing when she sent you to bed with a mug of warm milk, a range of other delicious beverages could help you if you struggle to find peace at night. Here are just 10 of the drinks you can make at home to help improve your sleep.

Warm Milk

People have used this age-old remedy to help them drift into dreamland for decades, and it’s still a popular choice today, despite the fact that a New York Times article suggests there isn’t enough evidence to prove the ritual has any effect.

The reason why many mothers and scientific experts alike swear by warm milk is because milk contains significant amounts of the amino acid tryptophan. Tryptophan is also present in meals full of carbohydrates, which is one reason why many people feel sleepy after eating a big meal. Once tryptophan is consumed, it’s converted to the natural hormone melatonin in the body, which helps to regulate our natural sleep state.

Almond Milk

Taking a step away from the classic bedtime solution, almond milk could be a fantastic sleep-inducing alternative. According to studies, the presence of serotonin in the brain can help to initiate sleep. Healthy serotonin levels in our central nervous system often depend on the presence of tryptophan, which is naturally found in both cow’s milk and almond milk.

Almond milk is also particularly high in magnesium, which is another important nutrient that can improve sleep quality.

Malted Milk

Whether it’s the classic British option Horlicks, or products like Ovaltine and similar store-brand offerings, this nighttime beverage is a great sleep aid for those in favor of warm, milky drinks. Malted milk contains plenty of vitamin B, zinc, iron, phosphorous, and magnesium — a blend of minerals that’s perfect for helping you relax before bedtime.

Valerian Tea

Valerian root has been used for centuries as something of a sedative in the medical world. It’s also been used to help reduce feelings of anxiety and promote calmness in people as a natural remedy to stress.

The valerian herb is now frequently used to help treat sleep disorders, particularly for people who suffer from insomnia. Usually, it’s combined with lemon balm, hops, and other herbs known to cause drowsiness. Unfortunately, the only problem with this sleep solution is that you need to be willing to take regular naptime breaks, as valerian can become quite addictive.

Decaffeinated Green Tea

Green tea is generating a lot of interest in the modern world today thanks to its ability to promote weight loss. However, if you remove the caffeine boost from green tea, it has sleep-inducing benefits, too.

Green tea contains the amino acid known as theanine, which has been proven to help reduce stress and promote more restful sleeping patterns. While the high caffeine levels of regular green tea cancel out those benefits when you’re starting your morning, decaffeinated options can be perfect for bedtime.

Chamomile Tea

Chamomile tea, like warm milk, is another more traditional option in the world of natural sleeping solutions. Experts have recommended the use of chamomile for years as an aid for those who suffer from insomnia. Often, this tea is very calming and soothing — as well as being caffeine-free.

Sometimes, people will pair their chamomile tea with other natural remedies, such as magnesium supplements, to help enhance the effects.

Herbal Tea with Lemon Balm

The last of our tea-based suggestions is just about any caffeine-free herbal tea. When mixed with lemon balm, herbal teas can make a perfect sleep aid for anyone seeking a natural way to drift off. Lemon balm, which is also known as balm mint in some areas, is a fantastic option for busting stress, fighting off insomnia, and promoting healthy sleep.

To make the best herbal tea, start by washing about 10 lemon balm leaves and adding them to your teapot with boiling water. Let the lot steep for about five minutes before adding a spoonful of honey and drinking it while it’s hot.

Pure Coconut Water

Coconut water might be a surprising addition to this list, as it’s often used as an energy-boosting beverage — or at least advertised as such. However, the truth is that coconut water is brimming with ingredients that can help you sleep better, such as magnesium and potassium, which help to relax muscles. This drink is also full of vitamin B, which is known for helping to reduce stress levels.

Banana Smoothies

Another fruit-based sleep-assisting option is a banana smoothie, which can be made quite easily before bedtime and is fantastic for promoting healthy sleep patterns. All you need is to blend a small banana with some almond butter and milk for a delicious smoothie. Not only will this healthy beverage help you fight off midnight snack cravings, but it also contains plenty of magnesium and potassium to promote muscle relaxation.

Tart Cherry Juice

Finally, a small study published in the Journal of Medicinal Food in 2010 found that drinking about 16 ounces of tart cherry juice during the day could result in a significant decrease in insomnia. The study was later duplicated and produced similar results.

Part of the reasoning behind this effect is that cherries are full of melatonin — an antioxidant that’s been known to regulate sleep cycles.

Sweet Dreams

While none of the drinks listed above are guaranteed to knock you out in seconds, they do possess some great natural qualities that can help you wind down and switch off after a long day. Combined with other sleeping advice, these drinks might be just the remedy you need to fight off insomnia.

Chocolate, peanut butter,protein zoats

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  • marissaherbstlerChocolate peanut butter protein zoats this morning 😍 these were soooo thick and yummy! #oatgoals 👌🏽
    .
    Here’s what I done did👇🏼
    1/4 C old fashioned oat
    About 2tbsp cocoa powder
    14g Almond flour
    1tsp stevia
    45g grated zucchini
    Little bit of vanilla (super accurate measurement, ik)
    Enough water to JUST cover everything
    Mix and microwave for 1:30. Stir and continue to microwave in 30 sec intervals until done! Pour in 1/4C liquid egg whites and microwave for about 30ish seconds. Top with peanut butta, dairy free choco chips, and sliced almonds (or whatever you wanna top it with, do you boo boo)

  • marissaherbstler.

10 Drinks to help you sleep.@LDSHospital

10 drinks for sleep tw 13816

Can’t sleep? Try one of these 10 drinks known to help you drift off into |

Fortunately, what you drink before bedtime could help you enjoy a more restful night. Your mother likely knew what she was doing when she sent you to bed with a mug of warm milk, a range of other delicious beverages could help you if you struggle to find peace at night. Here are just 10 of the drinks you can make at home to help improve your sleep.

Warm Milk

People have used this age-old remedy to help them drift into dreamland for decades, and it’s still a popular choice today, despite the fact that a New York Times article suggests there isn’t enough evidence to prove the ritual has any effect.

The reason why many mothers and scientific experts alike swear by warm milk is because milk contains significant amounts of the amino acid tryptophan. Tryptophan is also present in meals full of carbohydrates, which is one reason why many people feel sleepy after eating a big meal. Once tryptophan is consumed, it’s converted to the natural hormone melatonin in the body, which helps to regulate our natural sleep state.

Almond Milk

Taking a step away from the classic bedtime solution, almond milk could be a fantastic sleep-inducing alternative. According to studies, the presence of serotonin in the brain can help to initiate sleep. Healthy serotonin levels in our central nervous system often depend on the presence of tryptophan, which is naturally found in both cow’s milk and almond milk.

Almond milk is also particularly high in magnesium, which is another important nutrient that can improve sleep quality.

Malted Milk

Whether it’s the classic British option Horlicks, or products like Ovaltine and similar store-brand offerings, this nighttime beverage is a great sleep aid for those in favor of warm, milky drinks. Malted milk contains plenty of vitamin B, zinc, iron, phosphorous, and magnesium — a blend of minerals that’s perfect for helping you relax before bedtime.

Valerian Tea

Valerian root has been used for centuries as something of a sedative in the medical world. It’s also been used to help reduce feelings of anxiety and promote calmness in people as a natural remedy to stress.

The valerian herb is now frequently used to help treat sleep disorders, particularly for people who suffer from insomnia. Usually, it’s combined with lemon balm, hops, and other herbs known to cause drowsiness. Unfortunately, the only problem with this sleep solution is that you need to be willing to take regular naptime breaks, as valerian can become quite addictive.

Decaffeinated Green Tea

Green tea is generating a lot of interest in the modern world today thanks to its ability to promote weight loss. However, if you remove the caffeine boost from green tea, it has sleep-inducing benefits, too.

Green tea contains the amino acid known as theanine, which has been proven to help reduce stress and promote more restful sleeping patterns. While the high caffeine levels of regular green tea cancel out those benefits when you’re starting your morning, decaffeinated options can be perfect for bedtime.

Chamomile Tea

Chamomile tea, like warm milk, is another more traditional option in the world of natural sleeping solutions. Experts have recommended the use of chamomile for years as an aid for those who suffer from insomnia. Often, this tea is very calming and soothing — as well as being caffeine-free.

Sometimes, people will pair their chamomile tea with other natural remedies, such as magnesium supplements, to help enhance the effects.

Herbal Tea with Lemon Balm

The last of our tea-based suggestions is just about any caffeine-free herbal tea. When mixed with lemon balm, herbal teas can make a perfect sleep aid for anyone seeking a natural way to drift off. Lemon balm, which is also known as balm mint in some areas, is a fantastic option for busting stress, fighting off insomnia, and promoting healthy sleep.

To make the best herbal tea, start by washing about 10 lemon balm leaves and adding them to your teapot with boiling water. Let the lot steep for about five minutes before adding a spoonful of honey and drinking it while it’s hot.

Pure Coconut Water

Coconut water might be a surprising addition to this list, as it’s often used as an energy-boosting beverage — or at least advertised as such. However, the truth is that coconut water is brimming with ingredients that can help you sleep better, such as magnesium and potassium, which help to relax muscles. This drink is also full of vitamin B, which is known for helping to reduce stress levels.

Banana Smoothies

Another fruit-based sleep-assisting option is a banana smoothie, which can be made quite easily before bedtime and is fantastic for promoting healthy sleep patterns. All you need is to blend a small banana with some almond butter and milk for a delicious smoothie. Not only will this healthy beverage help you fight off midnight snack cravings, but it also contains plenty of magnesium and potassium to promote muscle relaxation.

Tart Cherry Juice

Finally, a small study published in the Journal of Medicinal Food in 2010 found that drinking about 16 ounces of tart cherry juice during the day could result in a significant decrease in insomnia. The study was later duplicated and produced similar results.

Part of the reasoning behind this effect is that cherries are full of melatonin — an antioxidant that’s been known to regulate sleep cycles.

Sweet Dreams

While none of the drinks listed above are guaranteed to knock you out in seconds, they do possess some great natural qualities that can help you wind down and switch off after a long day. Combined with other sleeping advice, these drinks might be just the remedy you need to fight off insomnia.

Odlums wholemeal rye bread recipe

Try our wholemeal rye bread topped with avocado and tomatoes for a healthy lunch option or tasty weekend brunch

What you need:

  • 500g/1lb 2oz Odlums Wholemeal Rye Flour
  • 500ml/ 17fl oz Warm Water
  • 1 tbsp Black Treacle
  • 1 x 7g sachet Instant Dried Yeast
  • ½ tsp Salt

 

How to:

  1. Preheat oven to 200°C/400°F/Gas 6. Grease and base line a 900g/2lb loaf tin with baking parchment.
  2. In a jug, add treacle to the warm water and stir.
  3. Place rye flour in a bowl, make a well in the centre, add the yeast and pour on half of the liquid, gently add the flour from the edges of the well and rest for 15 mins.
  4. Add the remaining liquid and salt, mix well with a spoon to combine the ingredients. The mix will be quite thick, add more water if necessary to achieve a soft sticky dough.
  5. Transfer to the prepared tin, smooth the top with the back of a spoon dipped in water. Leave it, covered with a damp tea towel or cling film for approximately 1 hour, or until the dough has risen to the top of the tin.
  6. Bake for about 35-45 minutes until golden brown and the bread sounds hollow, when tapped underneath.
  7. Turn out onto a wire tray to cool. Enjoy!

Rye Bread