Quality sleep has become a distant dream for most people today. We all know how sleep problems adversely affect our physical and mental health. Sleep can be disrupted by many factors such as illness, stress, and noise. Chronic sleep disorder can cause health repercussions such as slower reactions, poor memorizing, emotional disturbances, and changes in the immune response. Sleep disorders affect more people today than ever before and have become a growing public health problem. More than 27% of people worldwide suffer from sleep disorders with difficulty in initiating or maintaining sleep. More alarmingly, by the mid-21st century, about 3-10% of all people will be chronic and frequent users of sleep medications.1
Instead of creating dependency on medicines, exploring natural methods to treat or cure sleep-related problems should be advocated. Many herbs, fruits, and vegetables possess the ingredients that can help treat this issue. Here are four easy-to-make juices that can help overcome sleep problems.
1. Cherry And Vanilla Juice
Tart cherries are a rich source of melatonin, the hormone responsible for regulating our sleep-wake cycles. Tart cherry juice has beneficial effects on sleep in older adults with insomnia.2 A glass of tart cherry juice before going to bed will help you sleep better.
Vanilla has a soothing aroma, and adding vanilla extract to the cherry juice provides aromatherapy benefits that can help in achieving better sleep. Vanilla’s fragrance is known to help people relax. In a stress test, people who inhaled the aroma of vanilla had more stable heart rate and better blood pressure readings.
- 5-8 ounces of tart cherry juice
- A drop or 2 of vanilla extract
- Put a handful of tart cherries into a blender and add a drop of vanilla extract and blend them well.
- Try to drink the juice without adding sugar and consume it about an hour before bedtime.
2. Lettuce And Cucumber Juice
This juice combines two ingredients that are effective in fighting insomnia. Magnesium deficiency can affect sleep patterns and even cause insomnia. Magnesium is known to help relax the muscles and calm the nerves, which helps in achieving better sleep. Lettuce contains vital nutrients including magnesium that help promote healthy sleep and eliminate feelings of anxiety.
Many studies have shown that lettuce has sleep-inducing properties.3 Cucumber contains an amino acid called tryptophan, which stimulates the production of serotonin, a hormone associated with better mood and good sleep. So, the combination of lettuce and cucumber can help promote good sleep.
- 1/2 head of lettuce
- 1 cucumber
- Put some sliced cucumber and chopped lettuce leaves into a blender and process it for a few minutes.
- You may add half a glass of water if the consistency is too thick.
3. Apple And Peach Juice
This delicious and healthy drink can effectively promote sleep. Apples are a rich source of vitamin B6 and potassium, both of which help achieve sound sleep. Vitamin C found in apples can help lower blood pressure, improve breathing and reduce blood sugar levels, which helps relax and breathe properly during sleep.
Peaches contain sedative properties that can help overcome stress and anxiety problems, which affects millions of Americans. Eating peaches before going to bed can aid sleep. Magnesium deficiency can affect the functioning of the central nervous system.4 Peaches are a great source of magnesium, which can help improve sleep quality.
- 3 peaches
- 1 apple
- 1 small bunch of mint
- Wash and peel the apple and the peaches. Slice them into small cubes, add them to a blender along with a few mint leaves, and process for a minute.
- Without straining the juice, drink it about 30 minutes before going to bed.
4. Carrot And Spinach Juice
Carrot and spinach juice is a wonderful combination that is known to improve sleep quality. A Pennsylvania University study found that consumption of the nutrient alpha-carotene was most closely associated with better sleep. Diets low in this nutrient were associated with sleep problems. Carrots are one of the most potent sources of alpha-carotene.5 Carrots are an excellent source of antioxidant agents. Carrots contain other sleep-promoting nutrients like potassium, vitamin B6, vitamin A, and biotin. Carrots are high in fiber that helps reduce overproduction of mucus. Increased mucus production may add to the severity of sleep apnea symptoms.
Spinach is rich in potassium and magnesium. It is also high in calcium, which is another mineral that helps promote sleep. Calcium helps the body generate melatonin, the hormone that helps the body maintain its circadian rhythm. It contains many other nutrients, including sleep-promoting tryptophan. Spinach is a good source of vitamin B6, which supports tryptophan in boosting its positive effects.
- 1 carrot
- 5 spinach leaves
- Mix all ingredients together in a blender and process them for about a minute.
- Without straining the juice, drink it about 30 minutes before you go to sleep.
|↑1||Ghorbani, Ahmad, Hassan Rakhshandeh, and Hamid Reza Sadeghnia. “Potentiating effects of Lactuca sativa on pentobarbital-induced sleep.” Iranian journal of pharmaceutical research: IJPR 12, no. 2 (2013): 401.|
|↑2||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.|
|↑3||Ghorbani, Ahmad, Hassan Rakhshandeh, and Hamid Reza Sadeghnia. “Potentiating effects of Lactuca sativa on pentobarbital-induced sleep.” Iranian journal of pharmaceutical research: IJPR 12, no. 2 (2013): 401.|
|↑4||Mousain-Bosc, Marianne, Michele Roche, Jean Rapin, and Jean-Pierre Bali. “Magnesium VitB6 intake reduces central nervous system hyperexcitability in children.” Journal of the American College of Nutrition 23, no. 5 (2004): 545S-548S.|
|↑5||Grandner, Michael A., Nicholas Jackson, Jason R. Gerstner, and Kristen L. Knutson. “Sleep symptoms associated with intake of specific dietary nutrients.” Journal of sleep research 23, no. 1 (2014): 22-34.|