8 Common Indian spices that help improve sleep

Tired of tossing and turning the whole night and want to fix that erratic sleep cycle without banking on medicines? Then the remedy to your troublesome sleep pattern can be found right in your kitchen, and believe it or not, these kitchen ingredients are worth including in the daily diet. Read on to find out…
Can spices help in inducing sleep?
Spices can help induce sleep by promoting relaxation and calming the nervous system.Certain spices, such as turmeric, cinnamon, and cardamom, contain compounds that have soothing and anti-inflammatory effects, which can alleviate stress and discomfort that might interfere with sleep. Including these spices in the bedtime routine can help in regulating sleep-wake cycles; some spices have mild sedative properties. Here are some common Indian spices that are worth trying to fix sleep.

Turmeric
Turmeric is a staple in Indian cooking and is known for its anti-inflammatory and antioxidant properties. The active compound, curcumin, has been shown to reduce stress and anxiety, which can contribute to better sleep. Additionally, turmeric helps regulate melatonin levels, the hormone responsible for sleep-wake cycles.
How to use: Add a teaspoon of turmeric to warm milk or make a soothing turmeric tea by boiling turmeric powder with a pinch of black pepper. Drink this before bed to help calm your mind and body.
Ashwagandha
Ashwagandha, also known as Withania Somnifera, is a powerful adaptogen used in Ayurvedic medicine to combat stress and promote relaxation. It helps regulate cortisol levels and supports the body’s ability to cope with stress, making it easier to fall asleep and stay asleep.
How to use: Take ashwagandha in supplement form or mix a teaspoon of ashwagandha powder into warm milk or herbal tea before bedtime.

Cardamom
Cardamom is a fragrant spice that not only adds a delightful aroma to dishes but also has calming effects that can aid in sleep. It helps soothe the digestive system and can alleviate discomfort that might interfere with sleep. Cardamom also has mild sedative properties that contribute to relaxation.
How to use: Crush a few cardamom pods and add them to your evening tea or warm milk. You can also use cardamom in combination with other calming spices for a soothing bedtime beverage.
Cinnamon
Cinnamon is known for its warming and soothing properties, making it a great spice for promoting relaxation. It helps regulate blood sugar levels, which can prevent nighttime disturbances caused by spikes and drops in blood sugar. The comforting aroma of cinnamon also contributes to a calming bedtime environment.
How to use: Add a cinnamon stick or a sprinkle of ground cinnamon to your evening tea or warm milk. Cinnamon pairs well with other spices like turmeric or ginger for an enhanced relaxing effect.
Nutmeg
Nutmeg is a warm, sweet spice with natural sedative properties that can help induce sleep. It has been traditionally used to treat insomnia and promote relaxation. Nutmeg helps calm the nervous system and can be a useful addition to your bedtime routine.
How to use: Sprinkle a pinch of ground nutmeg into warm milk or a herbal tea before bed. Nutmeg also blends well with other spices like cinnamon or turmeric for a soothing nightcap.

Fennel Seeds
Fennel seeds are known for their digestive benefits and calming effects. They help soothe digestive discomfort, which can be a common cause of sleep disturbances. Fennel seeds also have mild sedative properties that promote relaxation and support better sleep.
How to use: Brew a cup of fennel seed tea by boiling a teaspoon of fennel seeds in water for 5-10 minutes. Strain and drink this tea before bed to help relax your digestive system and support restful sleep.
Saffron
Saffron is a luxurious spice with mood-enhancing properties that can improve sleep quality. It helps regulate serotonin levels in the brain, which can alleviate symptoms of anxiety and depression that may interfere with sleep. Saffron’s calming effects make it a valuable addition to your nighttime routine.
How to use: Infuse a few strands of saffron in warm milk or herbal tea. Drink this blend before bed to enjoy saffron’s relaxing benefits and promote a restful night’s sleep.

Ginger
Ginger is well-known for its digestive benefits and ability to soothe the stomach. It helps alleviate nausea and digestive discomfort, which can contribute to better sleep. Ginger also has anti-inflammatory properties that can help reduce stress and support relaxation.
How to use: Prepare ginger tea by boiling fresh ginger slices in water. Add honey or lemon for additional flavor. Drink this tea in the evening to help calm your digestive system and relax your mind.
Conclusion
Adding these Indian spices into your evening routine can be a natural and enjoyable way to improve your sleep quality. Whether you prefer a soothing tea or a comforting warm drink, these spices offer various benefits that can help you relax and unwind before bed.