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7 delicious summer drink recipes that promote better sleep

Are you struggling to fall asleep every day? Here are some of the refreshing and soothing summer drinks to help you sleep properly.
summer drinks
Best summer drinks to help you sleep better. Image courtesy: Adobe Stock
Shruti Bhattacharya Published: 1 Jun 2024, 19:30 pm IST
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Preparation Time
Preparation Time 10 mins
Cook Time
Cook Time 11 mins
Total Time
Total Time 12 mins
Serves
Serves 1
Medically Reviewed by

We all wait to get into bed after a long day, hoping to fall asleep to beautiful dreams. Instead, we all lie awake in our beds, eyes wide open, waiting for sleep to happen. Another reason why people are deprived of sleep is because of insomnia or sleep apnea. A sleep-deprived body cannot function correctly, and a sluggish mind makes it difficult for you to concentrate, which in turn affects your daily tasks. Some people toss and turn in their beds all night, while others may take sleep medicines. Instead of doing that, you can grab a glass of summer drink to have a good night’s sleep! Here are some of the refreshing summer drinks to promote relaxation and better sleep.

7 soothing summer drinks to sleep well at night

Check out these refreshing drinks by nutritionist Samreen Saniya to help you sleep better at night .

1. Chamomile lavender iced tea

Chamomile flower from the daisy family has been used as a medicinal plant for ages. A study published in the Molecular Medicines Reports has suggested that chamomile may help you fall asleep and lessen anxiety.

Ingredients:

-2 chamomile tea bags
-1 teaspoon dried lavender flowers
-2 cups boiling water
-Honey to taste
-Ice cubes

Instructions:

1. Add 2 cups of water and let it boil.
2. Steep chamomile tea bags and dried lavender in boiling water for 5-7 minutes.
3. Remove the tea bags and strain out the lavender flowers.
4. Sweeten with honey, if desired.
5. Let it cool, then add some ice cubes and enjoy.

Preparation time: 10 minutes + cooling time

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Chamomile iced tea can help you sleep better. Image courtesy: Shutterstock

2. Cherry almond smoothie

According to a 2019 study published in the Iranian Journal of Public Health, having sweet almonds for two weeks can help reduce insomnia and help you fall asleep.

Ingredients:

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-1 cup fresh or frozen cherries
-1 cup almond milk
-A tablespoon almond butter
-1 teaspoon honey (optional)
-½ teaspoon vanilla extract

Instructions:

1. Add all the ingredients in a blender.
2. Blend all ingredients until smooth.
3. Serve immediately.

Preparation time: 5 minutes

3. Golden milk (turmeric latte)

Turmeric promotes sleep by helping you fall asleep early and enhancing non-rapid eye movement sleep (NREM sleep), as found in a study published in the Molecular Nutrition and Food Research Journal. NREM sleep is when a person’s brain activity, breathing, and heart rate slow down, body temperature drops, muscles relax, and eye movements stop. This drink might help you fight it.

Ingredients:

-1 cup coconut milk (or any plant-based milk)
-1 teaspoon turmeric powder
-½ teaspoon cinnamon
-1 teaspoon honey or maple syrup
-Pinch of black pepper

Instructions:

1. Warm the milk in a saucepan over medium heat.
2. Add turmeric, cinnamon, honey, and black pepper.
3. Whisk until well combined and heated through.
4. Serve warm or over ice.

Preparation time: 10 minutes

4. Banana date smoothie

According to a study published in the Journal of Medical and Allied Science, bananas help to decrease the risk of developing sleep disorders. Making one of the best summer drinks that will help you sleep better. Therefore, it can be used as one of the alternative supplements to reduce sleep disorders. Dates are also believed to promote a good night’s sleep.

Ingredients:

-1 ripe banana
-2 pitted dates
-1 cup almond milk
-¼ teaspoon nutmeg
-¼ teaspoon cinnamon

Instructions:

1. Add all the ingredients in a blender.
2. Blend all ingredients until smooth.
3. Serve immediately.

Preparation time: 5 minutes

5. Lemon balm iced tea

“Incorporating lemon into your summer  diet helps to improve sleep quality. However, there is no scientific evidence to claim that lemon balm iced tea helps to fall asleep, so more research is needed,” says the expert.

Ingredients:

-¼ cup fresh lemon balm leaves
-2 cups boiling water
-Honey to taste
-Lemon slices
-Ice cubes

Instructions:

1. Add 2 cups of water to a pan and let it boil.
2. Steep lemon balm leaves in boiling water for 10 minutes.
3. Strain and sweeten with honey, if desired.
4. Let it cool, then add ice cubes with lemon slices and enjoy.

Preparation time: 15 minutes + cooling time

6. Coconut water with pineapple and chamomile

As mentioned in the above study, chamomile helps promote better sleep. Combining coconut water with pineapple and chamomile helps to improve the sleep cycle.

Ingredients:

-1 cup coconut water
-½ cup fresh pineapple chunks
-1 chamomile tea bag
-Ice cubes

Instructions:

1. Add 1 cup water in a bowl and boil it for 2-3 minutes.
2. Steep the chamomile tea bag in hot water for 5 minutes, then let it cool.
3. Combine coconut water, pineapple chunks, and chamomile tea in a blender.
4. Blend until smooth.
5. Serve after adding ice cubes.

Preparation time: 10 minutes + cooling time

7. Honey and lavender lemonade

“The aroma of lavender is known to promote calmness. You can smell or swallow the leaves, and when consumed as tea or lemonade, it may assist in alleviating anxiety and give better sleep,” says the expert.

Ingredients:

-¼ cup fresh lemon juice
-2 tablespoons honey
-1 teaspoon dried lavender
-2 cups water
-Ice cubes

Instructions:

1. Add 2 cups of water to a bowl and start boiling.
2. Steep dried lavender in boiling water for 5 minutes.
3. Strain and mix with lemon juice and honey.
4. Let it cool, then add some ice cubes and enjoy.

Preparation time: 10 minutes + cooling time

lemonade an electrolyte drink
Honer and lavender lemonade can help you sleep better! Image courtesy: Shutterstock

Are there any side effects of these drink recipes?

While the mentioned summer drinks are generally safe and beneficial for most people, some individuals may experience side effects depending on specific ingredients and personal sensitivities. Here is a closer look at the potential side effects, as explained by the expert.

  • Chamomile is related to ragweed and other plants in the daisy family, so people with allergies to these plants might react to chamomile.
  • Almonds can cause allergic reactions in people with nut allergies.
  • Turmeric, in high doses, can cause an upset stomach or acid reflux in some individuals.
  • Dates are high in natural sugars, which can spike blood sugar levels, so diabetics should avoid dates.
  • High doses of lemon balm may affect thyroid function, so individuals with thyroid disorders should consult a doctor before regular use.

It is always best to consult a doctor before adding these summer drinks to your diet.

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About the Author

Shruti Bhattacharya is a content writer and editor for over 2 years. She specialises in writing on a variety of topics such as wellness, lifestyle, beauty, technology and fashion. Her current focus is on creating factually correct and informative stories for readers. ...Read More

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