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Sweet Dreams

Tips for getting a full night sleep

Are you getting a full night of sleep? Do you have trouble falling asleep? Many Americans do; 50-70 million of them to be exact. Research shows that not getting enough sleep increases the risk for conditions like heart attack, stroke, diabetes, and high blood pressure. There’s also a trend that as we age, sleep deprivation can get worse. I have a couple of tips today to help you to get the essential sleep you need.

There are several reasons we may have trouble sleeping at night. Stress, anxiety, and sleep apnea are just a few that we have to consider.

Creating a bedtime routine can be very helpful for falling asleep. You might include some gentle stretching, reading a book (not a gadget) in bed, taking a bath, or use soothing essential oils like lavender or rose.

Did you know that warm milk can be a soothing addition to your nighttime routine? And it can be delicious. There are some nutrients found in milk called bioactive milk peptides that researchers have found to have a calming effect on the brain, improving sleep quality and reducing the amount of time it takes to fall asleep.  Below are three recipes to try.


Dreamy Night Milk

Start off with a cup of milk, heat it however you like, then add the honey vanilla and cinnamon.

  • 1 cup milk
  • 2 drops vanilla
  • 1 tsp honey
  • Pinch of cinnamon

If you want to, you can add nutmeg or cardamom in addition to or to replace the cinnamon.

I hope you will try some tonight. And please let us know if it helped you!


Golden Milk

Warm the following together in a small saucepan-whisking so that the almond butter doesn’t stick to the bottom.

  • 5 cup milk
  • 2 tsp honey
  • 5 tsp almond butter
  • ½ tsp vanilla extract
  • ½ tsp ground cinnamon
  • ¼ tsp ground turmeric
  • 1/8 tsp. ground ginger
  • Pinch black pepper



Cardamom-Rose Milk

Blend and warm over low heat: 2.5 cups of milk, 3 tbs. dried rose petals, and 1 tsp of cardamom.



Valerie Lawrence, RDN