sleepy milk recipe
whether you are pregnant or in the throws of parenthood, sleep can become something of a mystery! it’s really common at this time to experience difficulties in falling asleep and having disturbances to your sleep rhythms (not just by tiny humans!).
studies suggest that during pregnancy we actually need more sleep, and as we’re preparing for life with a newborn it makes sense to try to bank plenty of restful sleep to bring positive energy to your birth and the first steps of your parenting journey.
when we acknowledge the importance of sleep for our overall health, mental wellbeing & immune strength, we can take steps to make sleep a priority & you might like to create a restful bedtime routine that can become a daily ritual for your own self care.
you could include things such as taking time away from screens at least half an hour before you go to bed, dimming the lights, try some light stretches to release physical tension, reading a book or listening to a mediation, writing in a journal, giving yourself a gentle massage or just rubbing in some hand cream with a mindful intention. you may also like to include a warming, sleep inducing drink, and this gorgeous sleepy milk recipe will really hit the spot!
you’ll find the recipe at the bottom, but here's a little run through of how it can help you achieve a good nights sleep…
oat milk - oats contain complex carbohydrates which can help to boost your natural serotonin levels, acting like a natural sedative! hunger can actually stop us from achieving full, restful sleep & the protein within oat milk can help your tummy feel full & stop us waking in response to feelings of hunger.
almond milk - high contents of tryptophan, magnesium & calcium help our body system to make melatonin, which in turn helps to induce sleep and regulate our waking cycle.
chamomile flowers - renowned for calming & soothing the mind, chamomile can help us to release anxiety & unsettling thoughts. contains calcium & magnesium which are muscle relaxants, and antioxidants contained help to create a sedative effect.
lavender flowers - lavender is shown to help improve the quality and depth of sleep. it has a gentle sedative effect which helps to relax & release emotional & physical tension by quietening activity within our brain & nervous system.
honey - contains certain amino acids that can prompt our body to secrete serotonin, which helps us to fall asleep. honey also contains a long chain glucose that helps to provide our brain with sustained energy throughout the night, so that we can stay asleep and even reach greater depths of sleep too.
please note: good sleep is essential for our health, in some cases ongoing sleep issues can lead to further complications. do not undervalue your sleep, if you are experiencing persistent problems with falling or staying asleep, please speak to your gp.
how to make your own sleepy milk
it’s so quick & easy to make this gorgeous, sleepy drink. the base milk you choose is entirely up to you, plant-based milks however can bring their own nutritional benefits, and when using oat or almond milk you will really boost the sleep inducing effects of this recipe.
i love to use loose, dried lavender & chamomile flowers, and the organic tea blend from Tea Palace London is perfect. it can be just as effective to use a teabag however & these teabags from Waitrose have the addition of limeflower, which is also wonderful for promoting sleep.
enjoy! x
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