🥛 1. Warm Turmeric Milk (Golden Milk)
Benefits: Reduces inflammation, soothes joints, and promotes relaxation.
Ingredients:
- 1 cup warm milk (dairy or plant-based)
- 1/2 tsp turmeric
- A pinch of black pepper
- 1 tsp honey (optional)
How to use: Drink 30–60 minutes before sleep.
🍵 2. Chamomile Ginger Tea
Benefits: Relieves stress, calms digestion, reduces bloating, and helps with sleep.
Ingredients:
- 1 chamomile tea bag
- 1/2 tsp grated fresh ginger
- 1 cup hot water
- Honey (optional)
How to use: Steep 5–7 minutes and sip slowly.
🍒 3. Tart Cherry Juice
Benefits: Natural melatonin source, improves sleep quality and reduces muscle soreness.
Ingredients:
- 1/2 cup tart cherry juice
- 1/2 cup water
How to use: Drink 1 hour before bed.
🍋 4. Warm Lemon-Ginger Water
Benefits: Balances blood sugar, boosts immunity, and reduces nighttime bathroom trips.
Ingredients:
- 1 cup warm water
- 1/2 tsp grated ginger
- Juice of 1/2 lemon
- 1 tsp apple cider vinegar (optional)
- Honey (optional)
🍌 5. Banana-Cinnamon Smoothie
Benefits: High in magnesium and potassium, helps with muscle relaxation and prevents leg cramps.
Ingredients:
- 1 banana
- 1 cup almond milk
- 1/4 tsp cinnamon
- Ice cubes (optional)
🌿 6. Peppermint Tea
Benefits: Calms your stomach, reduces bloating and indigestion, and relaxes muscles.
Ingredients:
- 1 peppermint tea bag
- 1 cup hot water
How to use: Let steep for 5 minutes and sip before bed.
🍵 7. Cinnamon-Ginger Blood Sugar Tonic
Benefits: Helps balance glucose and reduce late-night urination.
Ingredients:
- 1 cup warm water
- 1/4 tsp cinnamon
- 1/2 tsp grated ginger
- 1 tsp apple cider vinegar
- 1 tsp honey (optional)
💡 Tip: Choose 1 or 2 drinks that suit your needs and rotate them throughout the week for best results.