Lack of sleep can affect your immune system. Your body needs sleep to fight infectious diseases.
Long-term lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease.
The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.
3 Natural Drinks to Help Get Better Sleep
Lemon Balm Tea
According to the University of Maryland Medical Center, lemon balm has been used to help promote sleep and reduce anxiety since the Middle Ages.
Steep lemon balm leaves in boiling water to make your own relaxation tea to help get better sleep.
Warm milk with honey
Milk is high in the amino acid tryptophan, reportedly has a calming effect on the brainand helps induce sleep.
Conclusive studies have been done that show milk does not raise tryptophan levels, but it can raise your internal body temperature when it’s heated, which will relax you and make you sleepy and calm.
Warm up about 1 glass of milk. Heat it until it’s a little hotter than you would comfortably drink, and stir in 1 tablespoon of honey.
Sprinkle with a ¼ teaspoon of ground nutmeg at the most, and let it cool to a temperature that is still nice and toasty warm but drinkable. Make this about 30 minutes before bed when you start winding down, sip slowly, and enjoy.
A banana smoothie is a great drink to sip on before going to bed. It’s delicious and easy to make.
For a super healthy and satisfying banana smoothie, simply blend half of a ripe banana with 1 tablespoon of almond butter, 1/2 cup of soy or almond milk and blend until smooth.
Note: Everyone has trouble sleeping from time to time. But if you frequently have insomnia, see your doctor to find out what steps you can take to improve your sleep.