The American Academy of Sleep Medicine recommends at least seven hours of sleep per night to avoid the risks associated with chronic sleep deprivation. And while herbal teas have been used as sleep aids for thousands of years (via Molecular Medicine Report), there are other liquid options to secure some slumber.
Namely, warm milk. If your mom gave you warm milk as a kid, you’re no stranger to its calming, satiating effect (via WebMD). And while there’s no scientific evidence supporting milk’s ability to ensure sleep, the calming ritual and nostalgia of drinking the warm beverage before bed just may suffice (via Sleep Advisor).
Intermountain Healthcare adds that malted milk, a blend of barley malt, wheat flour, and milk powder (via HuffPost), is a great option because it contains vitamin B, zinc, iron, phosphorous, and magnesium — a unique vitamin and mineral blend that helps your body relax.
Cow’s milk isn’t the only sleep-inducer, almond milk might do the trick too. The Daily Meal explains that almonds are rich in magnesium, a mineral essential for good-quality sleep. And Times of India recommends coconut milk, also rich in magnesium, plus potassium and B vitamins, which help relax the body and reduce stress levels.