World Sleep Day 2023: 5 Drinks That Help You Sleep Better!

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World Sleep Day is observed every year on the Friday before the northern hemisphere vernal equinox, and this year (2023), the day falls on 17 March.

Organised by the World Sleep Day Committee of the World Sleep Society, formerly the World Association of Sleep Medicine, World Sleep Day was first observed in 2008.

The theme for World Sleep Day 2023 is "Sleep is Essential for Health."

The day is observed to celebrate the benefits of good and healthy sleep and raise awareness of the burden of sleep problems and the associated medical, educational and social aspects.

In addition, World Sleep Day also focuses on promoting the prevention and management of sleep disorders.

In the event of the world sleep day, let's take a look at drinks that help you sleep.

Drinks That Help You Sleep

It is obvious that you need sleep. On average, you need seven hours of sleep each night. However, sometimes when you do get under the covers, you are simply lying there, waiting for sleep to happen while your mind is racing. This leaves you with no sleep at all.

Sleep experts recommend that adults between the ages of 18 and 60 should get at least seven to nine hours of sleep each night. Insufficient or excessive sleep can increase the risk of depression, diabetes, heart disease, and even death [1].

The good news is that a variety of sleep-inducing drinks may be able to help you get some shut-eye. Here are five of the best drinks for promoting sleep.

What Drinks Help You Sleep?

1. Chamomile tea

For centuries, people have consumed chamomile tea to improve sleep and relieve cold symptoms, reduce inflammation, and improve skin conditions.

The use of chamomile has been suggested to improve the quality of sleep, as well as alleviate anxiety and insomnia [2].

Chamomile tea can be made at home by adding 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Let the flowers steep for 5 minutes, and then strain the liquid with a mesh strainer.

Chamomile tea is safe to drink on a daily basis.

2. Cherry juice

Among the reasons cherries are great for boosting sleep is their tryptophan content. Tryptophan is an amino acid that helps produce melatonin, a hormone that regulates when you sleep and wake up [3].

For best results, you may want to consider drinking 2 cups (480 ml) of cherry juice per day. Drinking 2 cups (480 ml) per day has not been associated with any side effects.

3. Ashwagandha tea

Ashwagandha tea, another well-known tea associated with enhancing sleep quality, contains compounds that appear to induce sleep when isolated and consumed in large quantities.

Ashwagandha can also be consumed in moon milk, an Ayurvedic remedy for insomnia made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk [4].

Caution: Although ashwagandha tea is generally safe, individuals who suffer from autoimmune disorders, women who are pregnant or breastfeeding, and those taking medicine for high blood pressure, diabetes, or thyroid disorders should be cautious.

4. Peppermint tea

Research suggests that peppermint tea may enhance sleep by alleviating gastrointestinal distress and discomfort in the evening. However, more research is needed before this claim can be made.

As peppermint tea is caffeine-free, you can drink peppermint tea throughout the day. Drink peppermint tea after meals to aid digestion, after lunch to increase your energy, and before bedtime to help you relax [5].

Caution: People with gastroesophageal reflux disease (GERD) and peppermint allergies should avoid peppermint tea.

5. Warm milk

There is no doubt that milk is one of the most common remedies for improving sleep quality. Milk contains tryptophan which naturally increases serotonin, a neurotransmitter responsible for feeling happy and content.

In addition, serotonin is a precursor to melatonin, which regulates sleep [6].

There is no harm in trying out this bedtime ritual unless you are lactose intolerant or allergic to milk.

On A Final Note...

There are several types of drinks that may help promote sleep. Some sleep-promoting drinks contain compounds such as tryptophan and melatonin, while others promote sleep by easing pain and discomfort in the evenings.

To find out which drink best helps you sleep, try a few of the above.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.