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Sometimes you may feel like you need a little help to relax and later fall asleep. Choosing to have a drink of alcohol before bed is not the best idea for a deep, restful sleep. But that does not mean that you should give up the idea of a delicious and refreshing cocktail with infusions or natural concentrates that can relax you and even help you sleep better.
Apparently alcohol can help you fall asleep because it is a sedative, but actually drinking alcohol before bed can decrease the quality of your sleep. Sleep Foundation explains that alcohol can contribute to the suppression of REM sleep during the first two cyclesAs the night progresses, this can create an imbalance between slow wave sleep and REM sleep, resulting in less of the latter and more of the former.
Alcohol can also give you nightmares. REM sleep is the stage of sleep in which you often have vivid dreams or nightmares, which means that when alcohol affects REM, it can lead to bad dreams.
Instead of alcoholic drinks you can prepare cocktails with herbs commonly known as “Nervine herbs”, which help reduce anxiety and stress, toast them in the afternoon or at night, and later fall asleep and sleep better.
Herbalists classify a variety of herbs as nervins. One of the nervine herbs is valerian, which is actually a root that has been used medicinally since the early days of Greece and Rome. Historically, valerian was used to treat insomnia, migraine headaches and fatigue, according to the National Institutes of Health; It is not recommended to consume this product together with alcohol or sedatives, not even in people with chronic insomnia.
Chamomile helps reduce anxiety due to its antioxidant content and anti-inflammatory effects. It has a flavonoid compound called apigenin that is responsible for its sedative effects. Chamomile extracts exhibit activity similar to benzodiazepines.
Orange blossom tea has sedative effects – decreases movement and promotes sleep- thanks to its active compound called hesperidin. According to chemists from the National Autonomous University of Mexico (UNAM), the hesperidin in orange blossom is light, it does not produce addiction, or changes the next day.
Relaxing non-alcoholic cocktails
Rachelle Robinett, herbalist and founder of Supernatural explains through Mind Body Green that there are many ways to incorporate these medicinal plants into a non-alcoholic cocktail. The simplest way is freeze the concentrated infusion into cubes and add to the juice and water mixture. Although he generally recommends using herbal tinctures for quick non-alcoholic cocktails as they are very concentrated and easy to work with.
Soothing cocktail with kava
Robinett gives an example of a soothing kava cocktail with the following ingredients: a dropper of kava tincture, 1 to 2 drops of bitter digestive herbs, juice of a grapefruit slice, juice of half a lime, sparkling water and ice.
Combine juices, kava, and digestive herbs in a glass filled with ice.
The roots of the kava plant contain compounds called kavalactones which can help reduce anxiety and help you sleep.
According to Healthline, experts recommend that the daily intake of kavalactones does not exceed 250 mg, For this reason, we recommend products that indicate the kavalactone content per dose or the percentage of kavalactones that the product contains. Pregnant or lactating women should refrain from consuming the product.
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