Whether you struggle falling asleep or staying asleep, having your sleep disrupted can have a serious impact on your mood, recovery level, and overall health. Can we agree that lying in bed, unable to fall asleep at night is one of the worst feelings!? We’ve all been there. To ensure you wake up rested, we’ve compiled our favorite tips and tricks for a good night’s sleep, but sometimes we need a little extra help. Before you reach for a sleep aid, try one of our favorite sleep tonics. With natural herbs, adaptogens, and ingredients that promote relaxation and rest, you’ll be on your way to sleeping like a baby. As an added bonus, when the late-night sweet tooth hits these tasty drinks may just curb your cravings!

Natural Sleep Aids to incorporate into your diet to promote rest and relaxation:

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Turmeric‍

We love incorporating Turmeric, one of the most powerful superfoods(link to superfood spotlight), into our nightly routine. This spice is used for everything from fighting inflammation, boosting antioxidant levels, relieving muscle soreness, aiding digestion and boosting immunity. The powerful medicinal properties help reduce stress and promote a relaxed state, making it the perfect ingredient to add in your nightcap. 

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Warming Golden Milk

Ingredients:

• 1 cup non-dairy milk of choice (we love, almond, coconut, or oat)
• 1 packet  four sigmatic golden milk 

OR

• 1 cup non-dairy milk of choice (we love, almond, coconut, or oat)
• ½ tsp. ground turmeric powder 
• dash of black pepper
• 1 packet Four Sigmatic Reishi
• ½ tsp. ground cinnamon
• ¼ tsp. ground ginger
• ¼ tsp ground nutmeg, optional
• 1 tsp. coconut oil or coconut butter
• 1 tsp. raw honey or maple syrup 

Instructions:‍

1. Warm non-dairy milk of choice in a small pot on the stove and bring to a light simmer 
2. Remove from stove and pour into a blender with remaining ingredients 
3. Blend on high for 15-30 seconds, until well combined and frothy
4. Pour into a mug and enjoy! 

*We love using four sigmatic pre-made elixirs! Each packet contains all the pre-portioned ingredients you’ll need to make this delicious latte!   

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Reishi‍

This medicinal mushroom, known as the Queen of Mushrooms, contains powerful anti-inflammatories, antioxidants, polysaccharides and beta-glucans to support immunity and overall well-being. Reishi is known as the “chill” mushroom, promoting a calming state. As an adaptogen, Reishi helps to de-stress, relax, and support healthy sleep when consumed regularly. 

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Hot Chocolate Reishi

Ingredients: 

• 1 cup non-dairy milk of choice (we love, almond, coconut, or oat)
• 1 packet Four Sigmatic Reishi Hot Cacao

OR

• 1 tbsp cacao, cocoa or carob powder, unsweetened
• 1 packet Four Sigmatic Reishi
• ¼  tsp. ground cinnamon
• 1 tsp. coconut oil or coconut butter
• 1 tsp. raw honey, maple syrup or sweetener or choice, optional

Instructions:‍

1. Warm non-dairy milk of choice in a small pot on the stove and bring to a light simmer 
2. Remove from stove and pour into a blender with remaining ingredients 
3. Blend on high for 15-30 seconds, until well combined and frothy
4. Pour into a mug and enjoy! 

*We love using four sigmatic pre-made elixirs! Each packet contains all the pre-portioned ingredients you’ll need to make this delicious latte!   

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Ashwagandha‍

A powerful adaptogenic herb, Ashwagandha is a known stress-reducer and makes for a tasty sleep-aid in our moon milk! Ashwagandha has been used for its medicinal properties for hundreds of years and can help promote a restful night’s sleep. Research shows a compound found in Ashwagandha, triethylene glycol, has been shown to improve quality and quantity of sleep. 

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Moon Milk

Ingredients:

• 1 cup non-dairy milk of choice (we love, almond, coconut, or oat)
• 1 packet Four Sigmatic Reishi
• ½ tsp ashwagandha powder
• ½ tsp. ground cinnamon
• ¼ tsp. ground ginger
• 1/8 tsp. ground nutmeg, optional
• 1-2 tsp. coconut oil or coconut butter
• 1-2 tsp. raw honey or maple syrup 

Instructions:

1. Warm non-dairy milk of choice in a small pot on the stove and bring to a light simmer 
2. Remove from stove and pour into a blender with remaining ingredients 
3. Blend on high for 15-30 seconds, until well combined and frothy
4. Pour into a mug and enjoy! 

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Lavender‍

This floral plant is used for more than just its smell! When used in its culinary form, lavender can be ingested to promote a calming state and aid sleep. Lavender is widely used for its ability to reduce stress and anxiety, improve sleep quality and promote relaxation. When you’re getting ready to wind down for the evening, try our Lavender Latte!

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Lavender Latte

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Ingredients: 

• 1 cup non-dairy milk of choice (we love, almond, coconut, or oat)
• 1 Tablespoon culinary grade dried lavender
• 1 Teaspoon coconut oil or coconut butter
• ½ Tablespoon sweetener of choice (we love raw honey, maple syrup or ½ - 1 pitted medjool date)
• 1 packet Four Sigmatic Reishi, optional
• ½ tsp. ground cinnamon
• ½ tsp vanilla extract (optional)
• Pinch of pink Himalayan sea salt (optional)

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Instructions:

1. Warm non-dairy milk of choice in a small pot on the stove and bring to a light simmer 
2. Remove from stove and pour into a blender with remaining ingredients 
3. Blend on high for 15-30 seconds, until well combined and frothy
4. Pour into a mug and enjoy! 

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Incorporating these four superfoods into your diet will help you fall asleep faster and stay asleep longer, especially when paired with wellness treatments like float therapy, red light therapy, and cryotherapy.Book one of these restorative self-care servicesusing our simple online scheduling system. We can't wait to introduce you to the Livkraft experience.