Nutritionist Dr. Olga Romashina points out that sour cherry juice with cinnamon, and herbal tea with chamomile, have a positive effect on sleep quality.
According to her, it's best to drink herbal tea with chamomile in the evening, as the antioxidant apigenin it contains promotes relaxation and gently reduces stress levels. Tart cherry juice also helps with falling asleep easily. This drink is a dietary source of melatonin, which helps the body adapt to its biological sleep rhythms more quickly.
She says: "Milk is also ideal for the evening. Because it contains the amino acid tryptophan, which is a building block for serotonin, which is later converted into melatonin."
According to her, before going to bed, one can also drink beverages with valerian root, as they help to increase the level of gamma-aminobutyric acid, the main inhibitory neurotransmitter of the nervous system, which helps to get rid of unnecessary thoughts.
The expert points out that it's essential to make this a daily habit, as it signals to the brain that the day is over and it's time to rest. She also advises avoiding drinks like coffee and strong tea in the evening.
She says: "The caffeine in these drinks inhibits adenosine, which accumulates during the day and causes fatigue. Therefore, drinking them in the evening misleads the brain, depriving it of the signal that indicates the need for rest."
In addition, the expert advises against consuming alcoholic beverages, as they negatively affect sleep quality. Sugary drinks should also be avoided, as they cause a sharp spike in insulin levels, giving the body excess energy when it needs to slow down.
