First off, try to avoid caffeinated beverages by mid afternoon and alcohol beverages before bed. Drinking alcohol before bed may make us feel sleep and put us in a deep sleep but it was actually disturb our natural sleep cycle and have us wake up earlier than our needed healthy sleep time.
Fruit Smoothies
Pick fruits high in Tryptophan such as cherries and bananas to make a nighttime smoothie.
Bananas and coconut water are also high in potassium and magnesium, which act as natural muscle relaxants so make a great addition to any drink.
Herbal Teas
The robust evidence behind drinking herbal teas to help you relax or sleep is lacking. There is most likely a placebo effect of having a warm drink and taking some time for yourself to wind down at the end of the day. Many people still enjoy a tea before bed and trying a caffeine free tea of your choice may help you to relax.
Chamomile tea is a popular choice to help reduce stress, anxiety and promote sleep. Other teas commonly found in natural sleep aids include Lemon Balm, Passionflower and Rose.
Peppermint tea makes a good option after dinner to aid digestion and help you relax.
Hops Tea
You're probably more familiar with hops as a flavoring in the beer making process. But beer is not the only thing hops is good for! Hops tea, which you can find in many natural and health food stores, is a great stress reliever. It helps calm your nerves and relax your body, making it the perfect drink right before bed time!
Decaffeinated Green Tea
Green tea is one of the oldest teas in the world. Decaffeinated green tea contains theanine, a known stress reducer and sleep improver. Just be sure to choose the decaffeinated kind, otherwise you're in for a sleepless night!
