Cozying down for a good night’s sleep is all about the right combination of evening rituals, and in all honesty, they can take a little practice. Bedtime is personal for each one of us and involves us making choices to slow down and invest in some self-care. We know how hard that can be, especially with environmental intrusions such as screens and other distractions that can lead to us not getting optimum sleep. More on that a little later, though. Here at XTEND5, we believe it is imperative that we find healthy and nourishing ways to prepare and invite our bodies into a good night’s sleep. Ruth’s replenishing coconut milk teas are a couple of recipes that do just that.
Self-care begins by tapping into the power of circadian1 rhythm, which is just a fancy way of saying “body clock.” The word circadian comes from the Latin words “circa” and “diem,” which together mean “around the day.” It is a quiet clock running many processes within our bodies. It carries out continuous and essential functions in the body, including one of its most well-known roles, the sleep-wake cycle.
There is a lot of evidence2 emerging around how screens can affect our circadian rhythm. The presence of artificial light from things like screens can keep our brains stimulated, engaged, and alert, which keeps everything “on.” The light of screens can also diminish the amount of melatonin we produce. This sleep hormone, which also plays a role in gut health, is produced to prepare the body for sleep. Some studies suggest that removing screens at least 30 minutes before bed could help improve the quality of sleep3. There is also some evidence that points to keeping all technology out of the bedroom as a good step towards better sleep hygiene4.
Getting ready for bed can genuinely be an inviting experience. Taking a bath with Epsom salts and adding some essential oils is said to be an excellent resource for calming the nervous system and promoting detox, calm, and reducing anxious feelings5. Reading a book before bed has also been shown to decrease insomnia symptoms and even improve mental and memory function6. Other bedtime rituals could include writing out the next day to “do list.” Your daytime habits could also affect your sleep habits. By getting some exercise and removing caffeinated drinks after 12noon7, you have the potential to add to a better night time experience.
A warm cup of milk before bed may be a folk tale, who knows, but one thing we do know is that a warming mug of goodness before bed just feels good. In Ruth’s replenishing sleep-aid coconut milk tea recipes, you are invited into benefiting from nature’s medicinal ingredients such as ginger, cinnamon, turmeric, clove, and coconut milk. We also invite you to add a little extra from the XTEND5 recovery blends, which could help you sleep better.
Our natural sleep aid and recovery formula, Replenish Nectar, comes in CBD or CBA oil and has a natural lemonade flavor. This XTEND5 product works great in Ruth’s Golden Coconut Milk Tea. Our kid’s product Sleepy Sloth, which is suitable for adults too, has a natural orange cream flavor and can be a great addition to Ruth’s Spiced Orange Coconut Milk Tea. All our evening formulas could be an excellent addition to your bedtime drink, adding another level of powerful natural sleep properties.
Tapping into natural medicinal ingredients to help us find positive and steady rhythms in our natural circadian rhythms seems like a win-win to us. Cinnamon, for example, is said to positively affect metabolism, is full of antioxidants, and can impact inflammation in the body. Cloves, on the other hand, are the flower buds found on the clove tree. Studies show they can be a resource to liver health, regulate blood sugar levels, and may even promote bone health8. Coconut milk9 also boasts several health benefits, including having the potential to reduce inflammatory markers and soothe stomach conditions, potentially having an effect on cholesterol and heart health too.
The medicinal spice turmeric is a soothing and dynamic ingredient being used in the increasingly popular Golden Milk Lattes. It has been used for years as a sleep aid to improve the quality of sleep. Some studies in mice show it can be a resource against oxidative stress and sleep deprivation while also potentially lowering anxious feelings and suppressing inflammation in the body10.
As we mentioned above, the optional addition of one of our XTEND5 natural sleep aid products has the potential to bring even greater depth to Ruth’s Coconut Milk Teas. As you will see in her recipes below, we have matched our products with each recipe according to flavor. As an alternative, you may like to take our product separately before your evening drink by placing a full measure under your tongue for 30 seconds and then swallowing it. This can enhance absorption and will just compliment your warm evening milk beverage.
Ruth’s Replenishing Sleep-Aid Coconut Milk Teas are heavenly. They are smooth, soothing, and full of nourishing ingredients. Here are the recipes for two teas. We hope you will enjoy finding new bedtime rhythms and rituals that will enhance your sleep quality and quantity.
Golden Coconut Milk Tea
- 1 ½ Cups of light coconut milk (preferably from a can)
- 1 ½ Cups unsweetened almond milk
- 1 ½ Tsp ground turmeric
- ¼ Tsp ground ginger
- 1 Cinnamon stick
- 1 Tbsp Organic Coconut oil
- Pinch black pepper (helps with the absorption of turmeric)
Step 1: Place the coconut milk, almond milk, turmeric, ginger, and cinnamon stick in a pan and warm slowly.
Step 2: Once warm, add the coconut oil and stir till melted.
Step 3:Place the warm milk into a mug and add one full measure of XTEND5 Replenish Nectar in either CBD or CBA. Stir with the cinnamon stick and relax.
Spiced Orange Coconut Milk tea
- 2 Cups water
- ½ Cup of light coconut milk (preferably from a can)
- ½ Cup unsweetened almond milk
- 1-2 Star anise
- 2 whole cloves
- 1-2 crushed cardamom seeds
- 1 Cinnamon stick
- ½ Tsp Vanilla extract
- 4 Orange tea bags (decaf herbal tea)
- 1 full measure of Sleepy Sloth
- 1 Tsp Honey or maple syrup (optional)
Step 1: Place the water, star anise, cloves, cardamom, and cinnamon in a pan and bring to a boil, making sure to keep the lid on to retain the spices’ essential oils.
Step 2: Once the water has boiled, use a small strainer and pour the water into a mug or jug with the orange tea bags. Cover and let the tea steep.
Step 3: In the already warm pan, place the coconut milk, almond milk, and vanilla essence. Slowly warm this milk and use a whisk or electric milk frother to create a creamy warm mixture.
Step 4: Once the tea has brewed, remove the tea bags, and add to a mug (if you haven’t already). Then pour the warm (not hot) coconut, almond, and vanilla mixture into the mug and add the optional honey or maple syrup.
Step 5: Finally, add a full measure of XTEND5 Sleepy Sloth. Stir, sit back, and relax.
Yours in health,
6. https://www.businessinsider.com/the-surprising-benefits-of-reading-before-bed-2015-8?r=US&IR=T https://www.healthline.com/health/food-nutrition/quitting-caffeine-benefits#2.-Better-sleep