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2. Chamomile Tea
Why It Works
Chamomile is a natural sedative that helps calm the nervous system. It contains antioxidants called apigenin, which bind to receptors in the brain to promote sleep and reduce anxiety.
How to Make It
- 1 chamomile tea bag or 2 tsp dried flowers
- 1 cup hot water
- Steep 5–10 minutes
- Optional: honey or lemon
Benefits: Improves sleep quality, reduces insomnia, and promotes relaxation before bed.
3. Warm Almond Milk with Honey
Why It Works
Almonds are rich in magnesium, which plays a role in muscle relaxation and sleep regulation. Paired with honey, which slightly raises insulin and helps tryptophan reach the brain, this drink supports serotonin and melatonin production.
How to Make It
- 1 cup warm almond milk
- 1 tsp honey
- Optional: pinch of cinnamon
Benefits: Helps you fall asleep faster, improves mood, and supports bone health.
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