Valerian "does work on the (gamma-aminobutyric acid) receptor" that controls excited neural activity, Dasgupta said.

Warm milk and golden milk tea

Thanks to the tryptophan, calcium and magnesium in dairy, drinking warm milk before bed may help you sleep better. The warmth makes the beverage more soothing and easier to digest, Dasgupta said.

"Tryptophan's the amino acid that goes on to produce things like melatonin," he said.

"We know that melatonin is a natural hormone in your body produced by the pineal gland. And it's secreted at night and it really is part of helping you try to get that good night's sleep."

Golden milk is a traditional Indian drink with milk, cinnamon, ginger and turmeric and turmeric is rich in the component curcumin. Curcumin has anti-inflammatory effects and the potential to treat symptoms of anxiety and depression, which can interfere with sleep.

"Turmeric has also been associated with good sleep," but how inflammation affects sleep hasn't yet been fully defined, Dasgupta said. "But anything that helps with pain, with anxiety or induces some form of muscle relaxation can always be helpful with getting good sleep."

Lemon balm tea

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Tea, milk and other drinks to help you sleep (and some that will hurt) - Martinsville Bulletin

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