X
theAsianparent Logo
theAsianparent Logo
Product GuideSign in
  • Awards
    • Parents' Choice Awards 2023
  • Pregnancy
    • Due date calculator
    • I'm pregnant
    • Trying To Conceive
    • Labour
    • After birth
    • Baby loss
  • Parenting
    • Parent's Guide
    • Relationship & Sex
  • Child
    • Newborn
    • Baby
    • Toddler
    • Pre-Schooler
    • Kid
    • Pre-Teen & Teen
  • Feeding & Nutrition
    • Diseases-Injuries
    • Breastfeeding & Formula
    • Meal Planner
    • Health
    • Allergies & Conditions
    • Vaccinations
  • Education
    • Pre-School
    • Primary School
    • Secondary School
    • Primary School Directory
  • Lifestyle
    • Money
    • Travel & Leisure
    • Fashion
    • Home
    • Fitness
    • Contests & promotions
  • News
    • International
    • Health
    • Celebrity
    • Singapore
  • TAP Recommends
  • Shopping
  • Press Releases
  • Project Sidekicks
  • Community
  • Advertise With Us
  • Contact Us
  • Become A Contributor
  • VIP

Having Trouble Sleeping? Here's The Science On 3 Traditional Bedtime Remedies

4 min read

Sleep is essential for good health. Poor sleep quality, or not enough sleep, can negatively affect our mood, cognitive function, and immune system.

Stress can impact our sleep, and stress and anxiety associated with the COVID pandemic have meant many of us are not sleeping as well as we used to. A survey of 2,555 people across 63 countries found 47% of people were experiencing poorer sleep than usual during the pandemic, compared with 25% before COVID hit.

We also know stress is associated with poor dietary habits. People who are feeling stressed and tired may be more likely to reach for energy drinks and caffeinated beverages. But a high intake of caffeine as well as sugar-sweetened and energy drinks can keep us awake. So it’s something of a vicious cycle.

Similarly, people who are feeling stressed may be more likely to drink alcohol. Alcohol before bed, especially in excess, can also disrupt our sleep.

So what can you drink to improve your sleep?

Chamomile

Chamomile tea has been used in traditional medicine for centuries to treat a range of sleep ailments, such as insomnia.

The plant extract contains apigenin, a chemical compound that binds to the same receptors in the brain as benzodiazepines (drugs used to treat anxiety and insomnia), producing a sedative effect.

Studies have shown chamomile (consumed in the form of an extract or a tea) leads to significant improvement in sleep quality.

However, although the evidence is positive, these studies were relatively small and we need larger, well-designed clinical trials to reinforce these observations.

Having Trouble Sleeping? Heres The Science On 3 Traditional Bedtime Remedies

If you’re having trouble sleeping, it might be worth trying a cup of chamomile tea before bed. | Image source: iStock

Milk

A warm cup of cow’s milk is a popular bedtime beverage in Western cultures, particularly for children.

Milk is a source of the essential amino acid tryptophan, which our bodies need to produce compounds including serotonin and melatonin in the brain. These compounds are involved in the sleep-wake cycle, which could explain why milk helps us sleep better — if indeed it does.

Scientists have studied the effects of milk and milk products (such as yogurt and cheese) on sleep quality for decades, but the evidence is still inconclusive.

It may simply be the ritual of drinking warm milk before bedtime that relaxes the brain and body, rather than the effects of compounds present in the milk itself. We’ll need more research evidence before we can be confident one way or the other.

home remedies for deep sleep

Image source: iStock

Cocoa

Hot cocoa (commonly dissolved in milk) is also regarded as a sleep-promoting drink. The cocoa bean is a rich source of many beneficial chemicals, including compounds called flavonoids.

Flavonoids have a range of potential health benefits, and may be used to treat some neurodegenerative disorders.

There’s limited research on the effects of cocoa on sleep quality. But a study in mice suggested natural cocoa may improve stress-induced insomnia.

In humans, consuming cocoa is associated with a reduction in blood pressure (in healthy people and those with high blood pressure). This lowering of blood pressure, which relaxes the smooth muscles that line our arteries, could produce a calming effect, making it easier to go to sleep.

home remedies for deep sleep

Some people like to drink a glass of milk or a cup of cocoa before bed. | Image source: iStock

While these sleep remedies are unlikely to be harmful, the overall evidence on improvement in quality of sleep is weak. You may like to try them, but you shouldn’t see any of them as a quick fix.

At the end of the day, several lifestyle factors can influence our sleep quality, including screen time, physical activity, stress and diet.

If you are consistently struggling to sleep, it’s best to consult with your general practitioner.

Partner Stories
4 Good Toilet Hygiene Habits for Kids to Have Early in Life
4 Good Toilet Hygiene Habits for Kids to Have Early in Life
Flu in Singapore: Is Your Family Protected?
Flu in Singapore: Is Your Family Protected?
6 Top Ways to Prevent Diaper Rash
6 Top Ways to Prevent Diaper Rash
Experiencing Mood Swings, Irregular Periods and Weight Gain Among Other Things? Here’s What You Need to Know About Hormonal Imbalance
Experiencing Mood Swings, Irregular Periods and Weight Gain Among Other Things? Here’s What You Need to Know About Hormonal Imbalance

Written by: Nenad Naumovski, Associate Professor in Food Science and Human Nutrition, University of Canberra; Amanda Bulman, PhD Candidate, University of Canberra; Nathan M D’Cunha, PhD Candidate, University of Canberra, and Wolfgang Marx, Postdoctoral research fellow, Deakin University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

ALSO READ:

Singaporeans’ Sleep Woes Compounded By Pandemic, Yet More Turning To Telehealth For Help

For Children, It’s Not Just About Getting Enough Sleep. Bed Time Matters, Too

Having Trouble Sleeping? Heres The Science On 3 Traditional Bedtime Remedies

Got a parenting concern? Read articles or ask away and get instant answers on our app. Download theAsianparent Community on iOS or Android now!

img
Written by

The Conversation

  • Home
  • /
  • Health
  • /
  • Having Trouble Sleeping? Here's The Science On 3 Traditional Bedtime Remedies
Share:
  • Dangerous home remedies to avoid

    Dangerous home remedies to avoid

  • 5 Surprisingly Effective Home Remedies For Common Ailments!

    5 Surprisingly Effective Home Remedies For Common Ailments!

  • I Try Tracy Lee's Hack for Egg Tarts and It's So Easy That Even Kids Can Make it

    I Try Tracy Lee's Hack for Egg Tarts and It's So Easy That Even Kids Can Make it

  • I Try Tracy Lee's Hack for Egg Tarts and It's So Easy That Even Kids Can Make it

    I Try Tracy Lee's Hack for Egg Tarts and It's So Easy That Even Kids Can Make it

  • Dangerous home remedies to avoid

    Dangerous home remedies to avoid

  • 5 Surprisingly Effective Home Remedies For Common Ailments!

    5 Surprisingly Effective Home Remedies For Common Ailments!

  • I Try Tracy Lee's Hack for Egg Tarts and It's So Easy That Even Kids Can Make it

    I Try Tracy Lee's Hack for Egg Tarts and It's So Easy That Even Kids Can Make it

  • I Try Tracy Lee's Hack for Egg Tarts and It's So Easy That Even Kids Can Make it

    I Try Tracy Lee's Hack for Egg Tarts and It's So Easy That Even Kids Can Make it

Get advice on your pregnancy and growing baby. Sign up for our newsletter
  • Pregnancy
    • Baby
    • Education
    • Events
    • Allergies & Conditions
  • Family Occasions
    • Breastfeeding & Formula
    • Child Safety
    • Health
    • Diseases-Injuries
  • Lifestyle
    • Home
    • Money
    • Feeding & Nutrition
    • Diet & Weightloss
  • Normal Delivery
    • Cesarean Delivery
    • Behaviour
    • Secondary School
    • Formula Feeding
  • Ages & Stages
    • Latching & Concerns
    • Festivals & Holidays
    • Education
    • Pre-teen & Teen
  • More
    • TAP Community
    • Advertise With Us
    • Contact Us
    • Become a Contributor


  • Singapore flag Singapore
  • Thailand flag Thailand
  • Indonesia flag Indonesia
  • Philippines flag Philippines
  • Malaysia flag Malaysia
  • Sri-Lanka flag Sri Lanka
  • India flag India
  • Vietnam flag Vietnam
  • Australia flag Australia
  • Japan flag Japan
  • Nigeria flag Nigeria
  • Kenya flag Kenya
© Copyright theAsianparent 2023. All rights reserved
About Us|Team|Privacy Policy|Terms of Use |Sitemap HTML
  • Tools
  • Articles
  • Feed
  • Poll

We use cookies to ensure you get the best experience. Learn MoreOk, Got it

We use cookies to ensure you get the best experience. Learn MoreOk, Got it

theAsianparent heart icon
We’d like to send you notifications for the latest news and lifestyle updates.