Tea or milk before bed: is there any truth to it?
Many people swear by a cup of tea or a glass of milk before bed to help them sleep better. But does it really help? In this blog post, we take a look at the potential benefits of tea and milk before bed and clarify whether these popular home remedies can actually promote sleep.
tea before bedtime
herbal teas
- Chamomile tea : Chamomile tea is known for its calming properties. Studies have shown that chamomile tea can help improve sleep quality and reduce stress. A cup of chamomile tea about 30 minutes before bed can support a calming evening routine.
- Lavender tea : Lavender is commonly used for its calming effects. The scent and compounds in lavender can help calm the mind and create a comfortable sleeping environment. Lavender tea is an excellent choice for those who have trouble winding down after a stressful day.
- Valerian tea : Valerian root has been traditionally used as a natural sleep aid. There is some evidence that valerian can reduce the time it takes to fall asleep and improve sleep quality. A cup of valerian tea before bed can help reduce nervous tension and promote deeper, more restful sleep.
Green and black tea
- Green and black tea contain caffeine, which can have a stimulating effect and disrupt sleep. These types of tea are better suited for the morning or early afternoon. Those who are sensitive to caffeine should avoid them in the evening.
milk before bedtime
warmth and comfort
- A warm glass of milk can help you relax thanks to its calming effect and pleasant warmth, creating a cozy atmosphere that promotes sleep. Many people find the warmth of the milk pleasant and calming, which can make it easier to fall asleep.
- Milk contains tryptophan, an amino acid that is converted into serotonin in the body and then into melatonin. Melatonin is a hormone that regulates the sleep-wake cycle and can make it easier to fall asleep. However, it should be noted that the amount is so small that it is not possible to make a clear statement about the influence of milk on melatonin.
- Much more, consuming milk before bedtime can have a psychological effect. Rituals and routines, such as drinking a warm beverage, can condition the brain that it is time to sleep. This habit can help ease the transition to sleep and promote a regular bedtime.
Tips for the best sleep
- Choose herbal teas : Opt for calming herbal teas like chamomile, lavender or valerian to relax the body and prepare the mind for sleep.
- Drink warm milk : If you like the taste, a glass of warm milk can be part of your evening routine. The calming effect and pleasant warmth can help you relax and fall asleep better.
- Use a weighted blanket : A weighted blanket can help relax the body and reduce stress. The even weight distribution provides a calming feeling and can improve sleep quality.
Conclusion
Drinking tea or milk before bed can be calming rituals that help you relax and ease the transition to sleep. Whether it's the calming properties of herbal teas or the warmth of milk, these drinks can be part of an effective sleep routine through their relaxing effects.