For many moms, falling asleep after a long day of taking care of the family, managing household chores, and balancing work can be a real challenge. Sleep is essential to recharging, but often, winding down after a busy day is easier said than done. Fortunately, there are a few natural drinks that can help promote better sleep. Here are some of the best drinks to enjoy before bed for a more restful night, and they’re easy to find locally!
1. Salabat (Ginger Tea)
Salabat, or ginger tea, has long been a favorite among Filipino households for soothing sore throats and boosting the immune system, but did you know it can also help with sleep? Ginger contains compounds that may help relax the muscles and reduce tension, allowing you to fall asleep faster. Ginger tea is also caffeine-free, making it a perfect drink before bedtime.
Where to find it:
- You can easily make salabat by boiling fresh ginger slices in water or purchase instant ginger tea packets from local supermarkets like SM Supermarket or Robinsons Supermarket.
2. Lugaw Water (Rice Water)
This may sound unusual, but rice water or “lugaw water” is a traditional remedy that many Filipinos use for various health benefits. Sipping warm rice water before bed can promote digestion and relaxation, helping you to sleep more soundly. It’s a very natural way to wind down, especially if you’re feeling heavy from your evening meal.
Where to find it:
- Simply boil rice in extra water until soft, then strain the water to drink warm.
3. Chamomile Tea
Chamomile tea is well-known for its calming effects, and it has been used for centuries as a sleep aid. Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting relaxation and reducing insomnia. It’s a caffeine-free herbal tea, so it’s a great choice for Filipina moms who need to unwind after a hectic day.
Where to find it:
- Chamomile tea is widely available in supermarkets like Landmark and Healthy Options, as well as online stores like Lazada or Shopee. Sekaya Botanic Infusion also has a wide selection of nightcap tea.
4. Cacao or Tablea Hot Chocolate (Tsokolate)
Drinking a warm cup of traditional Filipino tablea tsokolate is not only delicious but can also help you relax before bed. The magnesium found in cacao can improve sleep quality by relaxing the muscles and calming the nervous system. Just make sure it’s sugar-free or with minimal sweeteners so it doesn’t interfere with your rest.
Where to find it:
- You can buy local tablea from markets or specialty stores like Kultura or Echo Store. Many Filipino provinces, like Davao and Batangas, are known for their rich tablea products.
5. Warm Milk
Warm milk is a classic bedtime drink that works wonders for inducing sleep. Milk contains tryptophan, an amino acid that helps the body produce serotonin and melatonin—hormones that regulate sleep. Drinking a warm glass of milk before bed can help calm the body and mind, making it easier to fall asleep.
Where to find it:
- Available in any local grocery store or convenience store, such as Puregold or 7-Eleven. You can opt for fresh milk from local brands like Selecta or Alaska.
6. Banana Smoothie
Bananas are rich in potassium and magnesium, which are known to relax muscles and help you wind down for the night. A banana smoothie with milk and a bit of honey can be a satisfying yet calming drink before bed. The natural sugars in bananas can help boost serotonin, which regulates sleep.
Where to find it:
- Local markets or groceries like SM Supermarket and WalterMart always have bananas. You can easily make the smoothie at home with just a blender and a few simple ingredients.
7. Pandan Tea
Pandan, widely used in Filipino cooking for its aroma, also has calming properties that make it a great drink to help you sleep. Pandan tea, made by boiling pandan leaves in water, is a natural sleep aid that can soothe the mind and body. It’s also caffeine-free, so you won’t have to worry about staying awake after drinking it.
Where to find it:
- Fresh pandan leaves can be found in wet markets or grocery stores like Market! Market! in Taguig or any nearby talipapa (local market). You can also buy pandan tea bags at specialty stores like Healthy Options.
8. Oat Milk
Oat milk, which is becoming more popular in the Philippines, is a good plant-based alternative that can help with sleep. Oats are a natural source of melatonin, a hormone that helps regulate sleep. Drinking oat milk at night can promote relaxation and prepare your body for a restful sleep.
Where to find it:
- Oat milk is available at most grocery stores like Rustan’s and Healthy Options. You can also make your own at home by blending oats with water.
