By Debra DiPietro
The two to three hours before bedtime is an important window of time when we have the opportunity to set ourselves up for a restful night of sleep. The early evening is a great time to draw a bath, read a book, and sip on something warm and comforting. Then after a relaxing soak, slip into something cozy like a Unisex Cloud Loom Robe or Sateen Robe.
After a warm bath, I like to have a warm beverage to help me sleep. Here are a few non-alcoholic and caffeine-free warm beverage ideas to help you drift off to dreamland as soon as your head hits the pillow.
Caffeine-Free Cherry Tea
Dark and tart cherries are well-known for their sleep inducing and healthful properties. They are a natural source of melatonin and anti-oxidants.
This is the classic bedtime drink that many of us remember our mothers serving us. Does it actually help us sleep? Yes, milk contains tryptophan that helps the body create hormones such as serotonin and melatonin that regulates our sleep. More than anything, the power of suggestion comes into place. For many, just the idea of a warm milk beverage at night helps us to feel nurtured and relaxed.
Here are a few variations that I enjoy:
Classic warm milk beverage: heat dairy or almond milk and serve with a touch of honey and nutmeg according to taste.
“Golden milk” with turmeric and coconut milk: Turmeric aids digestion and combined with the calming properties of coconut milk, makes a great evening beverage. To make: heat up two cups of coconut milk and add in one teaspoon of turmeric, a pinch of black pepper, ginger root (great for helping the body absorb turmeric) and a touch of honey.
Chamomile is known to help with insomnia, anxiety, and depression. And I find the scent of lavender ever so relaxing. To make your own cup, simply boil 8 ounces of water with a teaspoon of chamomile and lavender buds and add milk and honey to taste. Now you have a wondrous bedtime sleepy tea.
I hope you enjoy and wishing you the sweetest of dreams!
Debra is a professional writer and creator of the award-winning blog, The Warm Milk Journal - inspiring people to live their dreams by day and sleep restfully at night.
When not working, you may find Debra expanding her mindfulness practice at her local Bikram yoga studio or taking a walk along the beach dreaming up her next adventure. Debra makes her home in sunny Atlantic Beach, Florida with her husband John, daughter Aimee, and two cats Patches and Mew.