It’s no secret that obesity is at an all time high in the US. Three out of four people are overweight, and 33 percent of them are obese!1 When overweight problems invade, sleep disorders cannot be far behind. After all, these two problems are interrelated. Sure enough, studies at the Centers for Disease Control and Prevention (CDC) show that an astounding 50-70 million US adults have sleep or wakefulness disorders.2
Improper sleep and obesity is a deadly combination and can have permanent health repercussions. To complicate matters, the relationship between obesity and sleep disorders is that each is the result of the other. Sleep disorders cause obesity and obesity results in sleep disorders. You cannot separate the two and both must be treated together for a permanent solution.
Healthy Drinks To Promote Sleep And Burn Fat
If only there was a way to kill two birds with one stone! Interestingly, there is a way. Drinking certain easy-to-make health drinks before bedtime can promote sleep and help you burn fat.
1. Cucumber, Lemon And Ginger Drink
Cucumbers are high in soluble fiber that binds with the fatty acids and helps remove them, which reduces the total fat intake from your digestive tract. Their alkaline properties balance your body’s pH level and neutralize the effects of an acidic diet.
Ginger is famous for its powerful digestive properties and helps glucose regulation. It also curbs cortisol levels and helps burn fat.3
Lemons detoxify and alkalinize your body, reduce your chances of hypertension and strokes, and improve your cardiovascular health.4 More importantly, they can significantly reduce weight gain from a high-fat diet.5
- 5-10 slices of cucumber with skin
- 1 tablespoon of freshly grated ginger
- 6 oz. water
- 1 lemon freshly squeezed
- Blend the cucumber slices and grated ginger with water until smooth.
- Add the lemon juice, stir well and drink it.
2. Cherry And Aloe Vera Drink
Aloe leaves contain a variety of antioxidants and are a widely used traditional remedy for diabetes. It regulates blood glucose levels and aids weight loss.8 Since aloe vera has laxative properties, drink it in moderation.
- 2-4 oz. tart cherry juice
- 1 oz. aloe vera juice
- 8 oz. cold water
- Mix the cherry juice and aloe vera juice together in a glass.
- Add the cold water, mix well and drink.
3. Milk, Nutmeg And Honey Drink
A warm glass of milk before bedtime makes you sleep like a baby. Contrary to common belief, milk is not fattening as studies have shown. In fact, drinking milk regularly may prevent weight gain.9 Milk contains an amino acid called tryptophan, which promotes sleep.10
As children, we all have had a spoonful of honey before bedtime to achieve better sleep. Honey promotes relaxation and a restful sleep. The natural sugar in honey allows tryptophan to enter your brain more easily, which helps induce sleep.11 12
Nutmeg is an effective home remedy for insomnia, especially when mixed with warm milk. Its rich magnesium content helps reduce nerve tension and stimulates the release of serotonin, which in turn induces sleep. Studies show that nutmeg contains trace elements of narcotics that promote relaxation and sleep. It also has a thermogenic effect that boosts metabolism to burn extra fat while you sleep.13
- 1 cup full-fat organic cow’s milk or non-dairy milk
- 1-2 teaspoon honey
- A pinch of freshly grated nutmeg (not more than 1/8 of a teaspoon)
- Heat the milk and allow it to cool till it is lukewarm.
- Mix the honey and grated nutmeg into a glass of lukewarm milk.
- Drink it immediately.
4. Apple And Psyllium Drink
Apple pectin (a soluble fiber present in apples) enables the body to assimilate fats into fatty acids.14 The antioxidants in apples reduce oxidative damage and associated inflammation. Apples help in digestion of food and also aid weight loss. A study has found that eating three apples daily helps in weight loss.15
Psyllium husk is an edible soluble fiber that promotes waste removal from your colon. Research has also proven its benefits in reducing blood cholesterol levels.16
Cinnamon regulates blood sugar levels, improves metabolism and helps burn fat.17
- 1 apple
- 1 cup cold water
- 2 teaspoon of pure psyllium husk or powder
- ¼ teaspoon cinnamon powder
- Without peeling the skin, cut up the apple and blend it with water until smooth.
- Add the psyllium husk and cinnamon powder and stir well.
- Drink this juice immediately before the psyllium thickens.
- Drink another glass of plain water immediately after you finish the juice.
|↑1||Ogden, Cynthia L., Margaret D. Carroll, Lester R. Curtin, Margaret A. McDowell, Carolyn J. Tabak, and Katherine M. Flegal. “Prevalence of overweight and obesity in the United States, 1999-2004.” Jama 295, no. 13 (2006): 1549-1555.|
|↑2||Centers for Disease Control and Prevention. “Insufficient sleep is a public health problem.” Atlanta, GA: US Department of Health and Human Services (2015).|
|↑3||Dugasani, Swarnalatha, Mallikarjuna Rao Pichika, Vishna Devi Nadarajah, Madhu Katyayani Balijepalli, Satyanarayana Tandra, and Jayaveera Narsimha Korlakunta. “Comparative antioxidant and anti-inflammatory effects of -gingerol,-gingerol,-gingerol and -shogaol.” Journal of ethnopharmacology 127, no. 2 (2010): 515-520.|
|↑4||Schwalfenberg, Gerry K. “The alkaline diet: is there evidence that an alkaline pH diet benefits health?.” Journal of environmental and public health 2012 (2011).|
|↑5||Fukuchi, Yoshiko, Masanori Hiramitsu, Miki Okada, Sanae Hayashi, Yuka Nabeno, Toshihiko Osawa, and Michitaka Naito. “Lemon polyphenols suppress diet-induced obesity by up-regulation of mRNA levels of the enzymes involved in β-oxidation in mouse white adipose tissue.” Journal of clinical biochemistry and nutrition 43, no. 3 (2008): 201-209.|
|↑6||Pigeon, Wilfred R., Michelle Carr, Colin Gorman, and Michael L. Perlis. “Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.” Journal of medicinal food 13, no. 3 (2010): 579-583.|
|↑7||Howatson, Glyn, Phillip G. Bell, Jamie Tallent, Benita Middleton, Malachy P. McHugh, and Jason Ellis. “Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.” European journal of nutrition 51, no. 8 (2012): 909-916.|
|↑8||Foster, Meika, Duncan Hunter, and Samir Samman. Evaluation of the nutritional and metabolic effects of Aloe vera. Vol. 3. chapter, 2011.|
|↑9||Kratz, Mario, Ton Baars, and Stephan Guyenet. “The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease.” European journal of nutrition 52, no. 1 (2013): 1-24.|
|↑10||Hartmann, Ernest. “Effects of L-tryptophan on sleepiness and on sleep.” Journal of psychiatric research 17, no. 2 (1983): 107-113.|
|↑11||Paul, Ian M., Jessica Beiler, Amyee McMonagle, Michele L. Shaffer, Laura Duda, and Cheston M. Berlin. “Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents.” Archives of pediatrics & adolescent medicine 161, no. 12 (2007): 1140-1146.|
|↑12||Ediriweera, E. R. H. S. S., and N. Y. S. Premarathna. “Medicinal and cosmetic uses of bee’s honey–A review.” Ayu 33, no. 2 (2012): 178.|
|↑13||Kiyofuji, Kana, Yuki Kurauchi, Akinori Hisatsune, Takahiro Seki, Satoshi Mishima, and Hiroshi Katsuki. “A natural compound macelignan protects midbrain dopaminergic neurons from inflammatory degeneration via microglial arginase-1 expression.” European journal of pharmacology 760 (2015): 129-135.|
|↑14||Espinal-Ruiz, Mauricio, Fabián Parada-Alfonso, Luz-Patricia Restrepo-Sánchez, Carlos-Eduardo Narváez-Cuenca, and David Julian McClements. “Interaction of a dietary fiber (pectin) with gastrointestinal components (bile salts, calcium, and lipase): a calorimetry, electrophoresis, and turbidity study.” Journal of agricultural and food chemistry 62, no. 52 (2014): 12620-12630.|
|↑15||De Oliveira, Maria Conceicao, Rosely Sichieri, and Anibal Sanchez Moura. “Weight loss associated with a daily intake of three apples or three pears among overweight women.” Nutrition 19, no. 3 (2003): 253-256.|
|↑16||Ziai, Seyed Ali, Bagher Larijani, Shahin Akhoondzadeh, Hossein Fakhrzadeh, Arezoo Dastpak, Fatemeh Bandarian, Afsaneh Rezai, Hassanali Naghdi Badi, and Tara Emami. “Psyllium decreased serum glucose and glycosylated hemoglobin significantly in diabetic outpatients.” Journal of ethnopharmacology 102, no. 2 (2005): 202-207.|
|↑17||Khan, Alam, Mahpara Safdar, Mohammad Muzaffar Ali Khan, Khan Nawaz Khattak, and Richard A. Anderson. “Cinnamon improves glucose and lipids of people with type 2 diabetes.” Diabetes care 26, no. 12 (2003): 3215-3218.|