Top tips for a good night’s sleep

by Hannah Singleton April 08, 2019

In honour of World Sleep Day, we’re sharing our favourite recipes to help you achieve a good night’s sleep.


Having a bedtime ritual is an important aspect of your daily routine. Ensuring you are getting enough shut eye is integral to all aspects of your health, from concentration and energy to physical and emotional wellbeing.

There is a lot you can do to help establish this routine, from going to bed at a similar time each night and avoiding excessive mobile use, to rituals such as enjoying a herbal tea or turmeric latte before hitting the hay.

Here we have 3 nourishing, soothing and delicious recipes to incorporate into your bedtime regime. These are our go-to after dinner recipes that not only satisfy your sweet tooth but also help to prepare your body for a restorative sleep.

Turmeric latte

Nexba Top tips for a good night’s sleep

Turmeric latte is our go to sleep tonic. It contains ingredients that help to slow down our systems such as the powerful anti-inflammatory turmeric root. Turmeric also helps to lower blood sugar, assists with detoxification processes and soothes the digestive system.

Ingredients

Servings 1.

1 cup non-dairy milk (we use oat milk)
1/2 tsp turmeric powder
1/4 tsp ground cinnamon
1/2 tsp mesquite powder (optional)
1/4 tsp ground ginger
1/4 tsp vanilla
2 tsp raw honey or coconut nectar (add more if you prefer a sweeter drink)

Method

  1. Combine all ingredients in a blender, blend until all ingredients are combined.
  2. Transfer to a saucepan and heat over low-medium heat.
  3. Transfer to mug and top with cinnamon (optional). Serve immediately.

Chamomile and lavender tea

Nexba Top tips for a good night’s sleep

Chamomile tea is often thought of as a natural sleep remedy. This is largely due to the calming effect it has on the body as a result of an antioxidant called apigenin. This antioxidant sends signals to our brain that induce sleep and also helps to calm your system.

Lavender is also renowned for its ability to promote restful sleep. Lavender helps to slow down our heart rate and relax muscles. As well as being a great addition to bed time tea, many people find that massaging a few drops of lavender oil into their wrists or temples helps to promote sleep. You can even add a few drops into your bath.

Ingredients

Servings 1.

1 tbsp chamomile and lavender tea leaves
1 cup boiling water
Raw honey to taste (optional)

Method

  1. Steep tea leaves in boiling water for 4-5 minutes.
  2. Remove tea leaves, serve and enjoy.

 

Probiotic banana smoothie

Nexba Top tips for a good night’s sleep

While most people think to have a banana smoothie in the morning, it is actually a great snack to to enjoy in the evening. Banana is a great source of potassium and magnesium which helps to relax your muscles. It also contains amino acid, tryptophan, which is a key ingredient for better sleep. Dairy yoghurt is also a source of tryptophan.

In addition, having a healthy gut impacts the quality of your sleep. Taking probiotics regularly is a fantastic way to support your digestive tract. Nexba Probiotix Water contains a unique strain of smart and robust probiotics that actually survive the journey from your mouth to your gut (you’d be surprised how many don’t!). Once they reach the gut they can work their magic to promote healthy gut flora. We’ve used the mango flavoured probiotix water in this recipe which adds natural sweetness.

Ingredients

Servings 1.

1 ripe banana
1/2 cup coconut milk (or dairy-free milk of choice)
1/4 cup greek yoghurt (use coconut yoghurt for a dairy-free alternative)
1/2 cup Nexba mango probiotix water
1 tbsp almond butter
1/2 tsp ground cinnamon

Method

  1. Combine all ingredients in a blender, blend until smooth.
  2. Pour into a glass and top with cinnamon (optional).



Hannah Singleton
Hannah Singleton

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