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Oct 6, 2021 · Our Kind of People. ‘s Morris Chestnut and Tasha Smith Discuss How the Drama Tackled Colorism in Episode 3. Colorism within the Black community is never an easy issue to tackle. But Fox ‘s ...
- Mekeisha Madden Toby
Season 1 Episode 3 - Hot Links & Red Drinks. 2021 · 44 min. TV-14. D L V. Drama. Oak Bluffs celebrates Juneteenth. Subtitles: English. Starring: Yaya Dacosta Nadine Ellis Lance Gross Rhyon Brown Alana Bright Kyle Bary Joe Morton. Directed by: Tasha Smith.
- Tasha Smith
- January 1, 2021
- 44 min
Our Kind of People. Soundtrack. 2021 • 9 songs • 23K views. Play trailer. Powered by.
Sep 21, 2021 · 1 Track. 1 Question. December 7, 2021. Leah and Teddy deliver devastating news to Angela. Meanwhile, Piggy confesses some of the secrets from her past to Angela and a confrontation leads to Raymond's life changing. Then, Angela takes steps to secure her and Eve's Crown's future.
- Overview
- 1. Cherry juice
- 2. Chamomile tea
- 3. Ashwagandha tea
- 4. Valerian tea
- 5. Peppermint tea
- 6. Warm milk
- 7. Golden milk
- 8. Almond milk
- 9. Banana-almond smoothie
A good night’s rest is often overlooked as an important component of health.
Experts recommend that adults aged 18–60 get at least 7–9 hours of sleep each night (1).
Too little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death (2).
But sleeping for at least 7 full hours each night does not always come easy.
Fortunately, a variety of sleep-inducing drinks can help you catch some z’s.
Here are 9 drinks that may improve your sleep naturally.
Cherries are stone fruits that vary in flavor depending on the variety. They can be sweet, tart, or sour and grow in different colors, including yellow, red, and purple.
They’re not only known for making a great pie filling but also a number of health benefits, including improved sleep quality (3, 4).
Cherries’ tryptophan content is believed to be one reason these fruits aid sleep. Tryptophan is an amino acid that’s a precursor to the hormone melatonin, which helps regulate when you fall asleep and wake up (5, 6, 7, 8).
Though both sweet and tart cherry varieties contain melatonin, the tart types pack the most. In fact, one study found that tart Montmorency cherries may have up to six times more melatonin than sweet Balaton cherries (3, 9, 10, 11).
A 7-day study in 20 people found that drinking tart cherry juice concentrate daily significantly increased melatonin levels, compared with a placebo beverage (11).
A similar study in 30 participants observed that consuming a cherry-based product twice daily improved nightly rest, decreased the number of nighttime awakenings, and resulted in higher urinary melatonin levels first thing in the morning (12).
Chamomile is a daisy-like flower that is part of the Asteraceae family.
Tea made from this plant has been consumed for ages. It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health. The tea is made by infusing chamomile flowers in hot water (14).
Some research suggests that chamomile may improve sleep quality. One study in 60 older adults found that taking 400 mg of chamomile extract for 28 consecutive days safely improved sleep quality (15).
Another study in 80 women who experienced reduced sleep quality noted that physical symptoms of sleep inefficiency were significantly improved after participants drank chamomile tea daily for 2 weeks (16).
Chamomile may help with anxiety and insomnia, which could also improve sleep.
Two review studies researched the relationship between chamomile intake and insomnia. However, neither found enough evidence to support these claims. Therefore, more studies are needed (17, 18).
Ashwagandha has a reputation for being a powerful medicinal plant. It’s sometimes called Indian ginseng or winter cherry.
Extracts made from the root, berries, and leaves of the plant have been used to treat conditions like stress, anxiety, and arthritis (21, 22, 23).
Ashwagandha is traditionally used in Ayurvedic practices. The root contains compounds that appear to induce sleep when isolated and consumed in large doses (24).
One study in mice found that triethylene glycol — an active component of ashwagandha leaves — promoted non-rapid eye movement sleep, the sleep phase during which your body regenerates tissue and bone (24).
In human studies, ashwagandha has shown potential to help the body wind down and prepare for rest, as well as to improve overall sleep quality (25, 26).
You can buy ashwagandha tea bags at most grocery or health food stores.
Valerian is a perennial plant that blooms sweet-smelling pink or white flowers and is part of the honeysuckle family.
Similarly to ashwagandha, the root of the valerian plant is used as a medicinal herb that’s known to promote sleep and relieve insomnia (28).
Valerian particularly shows promise for alleviating insomnia and improving sleep quality among menopausal women. One study found that 30% of postmenopausal women who took a 530 mg valerian capsule twice a day for 4 weeks reported improvements in sleep quality (29, 30).
While a large body of research suggests that valerian may treat insomnia, researchers have concluded that more studies are needed before specific recommendations regarding dosage and treatment regimens can be made (20, 31, 32, 33).
To make valerian root tea, steep 2–3 grams of dried valerian root in 1 cup (237 ml) of hot water. Let it sit for 10–15 minutes before straining (34).
Valerian is considered a safe strategy to manage insomnia that doesn’t alter circadian rhythm — your body’s daily pattern that decides when it’s time to sleep and wake. However, one study observed that large doses increased anxiety levels (20, 35, 36, 37).
Formally known as the Lamiaceae, the herbs of the mint family are well known for their culinary uses. This includes peppermint, which appears to be powerful and versatile in its uses.
Peppermint has been used in traditional medicine for years. The tea is believed to have antiviral, antimicrobial, and even anti-allergenic properties. Peppermint may also help with gastrointestinal (GI) conditions like indigestion and irritable bowel syndrome (IBS) (39, 40, 41, 42).
Though it has been shown to help ease an upset stomach in the evenings, more clinical trials on peppermint tea are needed to determine how it impacts sleep directly (39, 43, 44).
Peppermint tea is easy to make. Simply boil 2 cups (480 ml) of water and add a handful of peppermint leaves. You can adjust the quantity of leaves depending on how strong you like your tea. Let the leaves sit in the hot water for at least 5 minutes.
Peppermint tea is generally safe, but it may interact with certain blood pressure, indigestion, and diabetes medications. If you’re taking any medications, you should consult your healthcare provider before drinking peppermint tea or using peppermint oil (45, 46).
summary
It may sound like an old wives’ tale, but many reputable organizations recommended warm milk for a good night’s sleep (47, 48).
That’s because milk contains tryptophan. Tryptophan naturally increases serotonin, a neurotransmitter known for happiness and well-being. Plus, serotonin is a precursor to the sleep-regulating hormone melatonin (49, 50, 51).
Simply put, tryptophan increases serotonin levels, which increases melatonin levels. Melatonin may promote sleep and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia (52, 53, 54).
Multiple studies have found that warm milk may improve sleep quality and decrease movement at night, but further studies are needed to confirm these claims (55, 56, 57, 58).
It’s possible that having a glass of warm milk before bed is simply a soothing ritual that helps you unwind and prepare to rest. If you want to give warm milk a try, simply choose your favorite milk and bring it to a low simmer on the stove for a couple of minutes.
Unless you’re lactose intolerant or have a milk allergy, there’s no harm to giving this bedtime ritual a shot.
There is some evidence that warm milk alone may help you sleep better at night (55, 56, 57, 58).
Golden milk not only harnesses the sleep-aiding potential of warm milk but also boasts tumeric.
Because milk contains tryptophan, a precursor to melatonin, it may help increase melatonin levels. Melatonin is the primary hormone that regulates your body’s sleep-wake cycle (49, 50, 51, 54).
Meanwhile, turmeric is rich in the compound curcumin, which may alleviate some effects of sleep deprivation, reduce inflammation, and safely treat symptoms of anxiety and depression (59, 60, 61, 62).
For example, a study in mice found that 72 hours of sleep deprivation resulted in weight loss, anxiety-like behavior, and oxidative damage (59).
However, treatment with 10–20 mg of curcumin extract for 5 consecutive days reduced weight loss and significantly improved anxiety-like behavior (59).
Almonds are tree nuts packed with healthy fiber, vitamins, and minerals. Almond milk is a creamy, nutty alternative to cow’s milk that is made by blending almonds with water and then straining the pulp.
Whole almonds may improve sleep quality. Violet oil made from almonds or sesame seeds has even been used in traditional Iranian medicine for many years as a treatment for insomnia (65).
In one study in 75 people with chronic insomnia, participants reported significant improvements in sleep quality after self-administering 3 intranasal drops of either violet or pure almond oil nightly for 30 days (65).
In another study in 442 university students, the number of participants who reported insomnia decreased by 8.4% after consuming 10 almonds daily for 2 weeks (66).
Since almond milk is made from whole almonds, it may also promote good sleep. Almond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and magnesium. In fact, 1 cup (237 ml) of almond milk contains nearly 17 mg of magnesium (67, 68, 69).
In recent years, magnesium has shown potential as a treatment for insomnia, particularly in older adults (70, 71, 72).
Bananas are another food that’s high in magnesium, tryptophan, and melatonin (73).
They’re also high in potassium. Potassium and magnesium are two minerals that relax your muscles and may help you unwind at the end of a long day (74).
By combining bananas and almond milk in a smoothie, you can really pack in a powerful tryptophan and melatonin punch that might help reduce symptoms of insomnia.
To make a banana-almond smoothie, blend:
•1 fresh or frozen banana
•1 cup (237 ml) of almond milk
Sep 21, 2021 · Our Kind of People season 1 Hot Links & Red Drinks Reviews - Metacritic. TV-14. FOX. Oct 5, 2021. Summary Single mother Angela Vaughn (Yaya DaCosta) moves to Martha’s Vineyard to establish herself in the Black upper class enclave her late mother grew up in, but family secrets change everything for Angela and the community in this drama series ...
Oct 5, 2021 · S1 E3: Angela wants to make Nikki the face of Eve's Crown and forces Leah's hand about the incubator program; Piggy is confronted by her past.
