How to sleep: Best drink to have before bed to help you get a good night’s sleep

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Sleep deprivation is frighteningly common in the UK, with one in three people suffering from it. However, the cost of continuous sleepless nights can be more than a cranky mood – regular and bad sleep is related to obesity, heart disease and diabetes. Fortunately, simple dietary adjustments can help provide a good night's sleep. Evidence suggests that a certain combination of drink can do the trick.

Research suggests that turmeric milk may aid in sleep loss. To understand why this combination can be effective, it is important to know the sleep-inducing benefits of both, respectively.

Initial mouse studies found that turmeric can protect against oxidative damage and sleep deprivation.

Research also reveals that milk can encourage a good night's sleep. The main ingredient is magnesium, according to nutritionist Rachel Clarkson.

As she explained, "Melatonin, also known as" sleep hormone, "is released by the brain to gently signal you to fall into a deep sleep, and the amount of melatonin released by the brain is really dependent on the foods you eat."

As Clarkson pointed out, the most notable food that affects melatonin release by the body is a protein amino acid called tryptophan.

Milk contains magnesium, which regulates the availability of tryptophan and affects a person's sleep hormone, melatonin, and therefore the quality of sleep, Clarkson explained.

The impact of milk on a person's sleep pattern can also be partially psychological, noted the National Sleep Foundation.

As the health site explained: “Perhaps most powerful is the psychological link between hot milk and bedtime as a child.

"Like hot tea, a hot milk drink can provide the perfect soothing backdrop for a relaxing bedtime routine."

Evidence It also points to the benefits of having a cup of chamomile tea before bed.

Its calming effects can be attributed to an antioxidant called apigenin, found in abundance in chamomile tea.

Apigenin binds to specific receptors in a person's brain that can lessen anxiety and initiate sleep.

People should also avoid certain eating decisions before bed, according to the National Sleep Foundation.

As the healthy body explained, white bread, refined pasta, and sugary and baked goods can reduce serotonin levels and impair sleep before bed.

"Instead, choose whole grains for your bedtime snack: popcorn, oats or whole wheat crackers with peanut butter are all good choices," the health agency said.

Still struggling to sleep? Here they are eight main tips.

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