☕ 2. Make a calming bedtime drink
Try a simple routine:
Warm water or milk
Add ½ teaspoon of your chosen spice
Optional: honey
This creates a soothing drink that signals your body it’s time to rest.
🕒 3. Timing matters
Drink it 30–60 minutes before bed.
Avoid eating heavy meals late at night to reduce bloating and improve sleep quality.
🍽️ 4. Support digestion during the day
Better sleep often starts with good digestion:
Eat slowly
Avoid excessive processed foods
Stay hydrated
This reduces gas and discomfort at night.
continued on the next page🛌 5. Build a sleep routine
Even the best natural ingredient won’t work alone:
