Do you struggle to fall asleep every night? Here are some refreshing and soothing summer drinks to help you get a good night’s sleep.
At the end of a long day, we all wait to get into bed and hope to fall asleep with sweet dreams. But we all lie awake in our beds, waiting to fall asleep. Another reason why people get poor sleep is insomnia or sleep apnea. A sleep-deprived body cannot function properly and when your mind is sluggish, you lose focus, which affects your daily work. Some people toss and turn in bed all night while others take sleeping pills. Instead, have a glass of summer drink and sleep better. Here are some refreshing summer drinks that will relax you and help you sleep better.
7 Summer Drinks to Help You Sleep Well at Night
Check out nutritionist Samreen Saniya’s refreshing drinks that can help you get a better night’s sleep.
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1. Chamomile Lavender Iced Tea
Chamomile flowers, a member of the Asteraceae family, have long been used as a medicinal plant, and a study published in Molecular Medicine Reports suggests that chamomile may aid sleep and relieve anxiety.
material:
-2 chamomile tea bags
– 1 teaspoon of dried lavender flowers
– 2 cups of boiling water
-Honey to taste
-Ice cubes
Instructions:
1. Add 2 cups water and bring to a boil.
2. Steep the chamomile tea bag and dried lavender in boiling water for 5 to 7 minutes.
3. Remove the tea bag and discard the lavender flowers.
4. Sweeten with honey if desired.
5. Allow to cool and serve over ice.
Preparation time: 10 minutes + cooling time
2. Cherry Almond Smoothie
A 2019 study published in the Iranian Journal of Public Health found that consuming sweet almonds for two weeks can reduce insomnia and make it easier to fall asleep.
material:
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– 1 cup fresh or frozen cherries
-1 cup almond milk
-1 tablespoon almond butter
– 1 teaspoon honey (optional)
-1/2 teaspoon vanilla extract
Instructions:
1. Place all ingredients in a blender.
2. Blend all ingredients until smooth.
3. Consume immediately.
Preparation time: 5 minutes
3. Golden Milk (Turmeric Latte)
Turmeric promotes sleep by helping you fall asleep faster and enhancing non-rapid eye movement sleep (NREM sleep), a type of sleep in which a person’s brain activity, breathing and heart rate slow down, body temperature drops, muscles relax and eye movements stop, as found in a study published in the Journal of Molecular Nutrition and Food Research. This drink may help.
material:
-1 cup coconut milk (or plant-based milk)
-1 teaspoon turmeric powder
-1/2 teaspoon cinnamon
– 1 teaspoon honey or maple syrup
-A pinch of black pepper
Instructions:
1. Put milk in a saucepan and heat over medium heat.
2. Add the turmeric, cinnamon, honey, and black pepper.
3. Whisk until well combined and warm.
4. Serve warm or over ice.
Preparation time: 10 minutes
4. Banana-date smoothie
According to a study published in the Journal of Medical and Allied Science, bananas can help reduce the risk of developing sleep disorders. Bananas are one of the best summer drinks to improve your sleep quality. Therefore, they can be used as one of the alternative supplements to reduce sleep disorders. Dates are also thought to promote good quality sleep.
material:
– 1 ripe banana
-2 pitted dates
-1 cup almond milk
-1/4 teaspoon nutmeg
-1/4 teaspoon cinnamon
Instructions:
1. Place all ingredients in a blender.
2. Blend all ingredients until smooth.
3. Consume immediately.
Preparation time: 5 minutes
5. Lemon balm iced tea
“Incorporating lemons into your summer diet may improve the quality of your sleep. However, there is no scientific evidence that lemon balm iced tea helps you sleep, so more research is needed,” say the experts.
material:
– ¼ cup fresh lemon balm leaves
– 2 cups of boiling water
-Honey to taste
-Lemon slices
-Ice cubes
Instructions:
1. Put 2 cups of water in a pot and bring it to a boil.
2. Soak lemon balm leaves in boiling water for 10 minutes.
3. Strain and sweeten with honey if desired.
4. Allow to cool and serve with ice and lemon slices.
Preparation time: 15 minutes + cooling time
6. Coconut water with pineapple and chamomile
As stated in the study above, chamomile can help improve the quality of your sleep. Combining coconut water with pineapple and chamomile can help improve your sleep cycle.
material:
-1 cup coconut water
-1/2 cup fresh pineapple chunks
-1 chamomile tea bag
-Ice cubes
Instructions:
1. Place 1 cup of water in a bowl and boil for 2 to 3 minutes.
2. Steep a chamomile tea bag in hot water for 5 minutes and allow to cool.
3. Combine coconut water, pineapple pieces, and chamomile tea in a blender.
4. Blend until smooth.
5. Serve over ice.
Preparation time: 10 minutes + cooling time
7. Honey and lavender lemonade
“The scent of lavender is known to have a calming effect, and the leaves can be sniffed or swallowed, or consumed as a tea or lemonade, which may help reduce anxiety and improve the quality of your sleep,” say the experts.
material:
-¼ cup fresh lemon juice
– 2 tablespoons of honey
-1 teaspoon dried lavender
-2 cups water
-Ice cubes
Instructions:
1. Put 2 cups of water in a bowl and bring it to a boil.
2. Steep dried lavender in boiling water for 5 minutes.
3. Strain and mix with lemon juice and honey.
4. Allow to cool and serve over ice.
Preparation time: 10 minutes + cooling time
Do these drink recipes have any side effects?
While the summer drinks mentioned above are generally safe and beneficial for most people, some people may experience side effects depending on the specific ingredients and their personal sensitivities. Let’s take a closer look at the potential side effects as explained by experts.
- Chamomile is related to ragweed and other plants in the Asteraceae family, so people who are allergic to those plants may have a reaction to chamomile.
- Almonds may cause allergic reactions in people with nut allergies.
- Turmeric may cause stomach upset or acid reflux in some people if taken in large amounts.
- Diabetics should avoid dates as they are high in natural sugars and can spike blood sugar levels.
- Large amounts of lemon balm may affect thyroid function, so people with thyroid conditions should consult their doctor before taking it regularly.
Be sure to consult with your doctor before incorporating these summer drinks into your diet.
