If your head hits the pillow every night and you have trouble waking up, you’re not alone. According to the Centers for Disease Control and Prevention, about 15% of American adults report having trouble falling asleep most nights.
It’s also been reported that about a quarter of all Americans don’t get the recommended minimum seven hours of sleep each night.
It’s no surprise that people are looking for ways to get a better night’s rest. According to The Independent, this may explain why the 2023 sleepy girl mocktail was back in the news earlier this year.
Fans of the mixture of tart cherry juice, magnesium powder and carbonated water claim that the mocktail helps them sleep better. According to the Cleveland Clinic, there may be some basis for this, as cherries contain melatonin, which regulates circadian rhythms and prevents you from waking up at night.
Tart cherry juice in particular is rich in melatonin and tryptophan, which increase serotonin, a feel-good hormone known to promote relaxation in the brain.
But the so-called “Sleepy Girl” mocktail isn’t exactly a new idea. It’s long been rumored that drinking a mug of warm milk before bed can make you sleepy, perhaps because milk and other dairy products contain tryptophan. There’s also some evidence that dairy products may improve sleep quality, according to past research.
Other foods and drinks that may promote sleep include:
- chamomile This flower, a member of the daisy family, has been used as a medicinal herb for centuries. Some studies have found that chamomile may help you fall asleep and reduce anxiety.
- lavender This herb and its scent are often used in spas and yoga studios because it can evoke a feeling of relaxation. Lavender can be smelled or ingested, but taking it as a tea may reduce anxiety.
- banana This common fruit is famous for its high potassium concentration, but it is also a source of another mineral, magnesium. One review found a link between magnesium levels and sleep. Bananas are also the only fruit that contains tryptophan.
- almond These nuts, and products made from them such as milk, are also magnesium-rich foods, which can help loosen and relax your muscles.
- pistachio These nuts have been found to contain melatonin, the same substance involved in regulating sleep-wake cycles.
- kiwi This tart fruit is rich in immune-supporting vitamin C, and one small study found that eating kiwi improved sleep in adults with sleep disorders.
If you’re a light sleeper, incorporating these ingredients into a soothing drink before bed can be part of a ritual that helps you get more sleep. Plus, these drink recipes are easy to make and delicious any time of the day. .
