How to sleep: Having ‘moon milk’ before bed could help you get a good night’s sleep
Sleep is essential yet can sometimes seem impossible. There are many factors that can disrupt a person’s sleeping pattern. The pace of modern living is often blamed. Fortunately, making simple lifestyle changes encourage a good night’s sleep. Studies suggest having mood milk before bed could help.
Moon milk is a warm drink that has its origins in Ayuverdic traditions
Moon milk is a warm drink that has its origins in Ayuverdic traditions. Ayurveda is a system of medicine with historical roots in the Indian subcontinent.
Moon milk contains a blend of adaptogens and spices that have been shown to offset the struggles associated with sleep loss.
Adaptogens are herbs and plants that have long been used in herbal medicine. One of most therapeutic adaptogenic herbs is said to be ashwagandha.
Studies have shown that ashwagandha can also improve the quality of sleep and may help with the treatment of insomnia.
Specifically, the leaves of the plant contain the compound triethylene glycol, which promotes sleep.
Studies have also shown that ashwagandha can reduce the effects and symptoms of stress and anxiety disorder by building a resistance to stress – a common trigger for sleep loss.
Other dietary tips
According to The National Sleep Foundation, a diet low in fibre and high in saturated fats can play havoc to a person’s sleeping routine by decreasing the amount of deep, slow-wave sleep that they get during the night.
“Meanwhile, eating too much sugar could result in more midnight wake-ups,” explained the health site.
The health body recommends eating a healthy, a balanced diet that is rich in fibre and low in added sugars to promote a good night’s sleep.
It may result in as much as two extra hours of sleep a week, it added.
Simple self-help tips to promote a good night’s sleep
According to the NHS, keeping regular sleeping hours can aid sleep loss. This programmes the brain and internal body clock to get used to a set routine.
Most adults need between six and nine hours of sleep every night. “By working out what time you need to wake up, you can set a regular bedtime schedule,” explained the health site.
Winding down in the evening also plays an essential role in promoting a good night’s sleep.
According to the NHS, there are lots of ways to relax.
- A warm bath (not hot) will help a person’s body reach a temperature that’s ideal for rest
- Writing “to do” lists for the next day can organise a person’s thoughts and clear their mind of any distractions
- Relaxation exercises, such as light yoga stretches, help to relax the muscles
- Reading a book or listening to the radio relaxes the mind by distracting it
- Avoid using smartphones, tablets or other electronic devices for an hour or so before bed as the light from the screen on these devices may have a negative effect on sleep
Find out seven other ways to aid sleep loss here.
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