The best drink to consume before bed to stop waking up at 3am.
In this video I share with you a very simple 1 cup drink recipe to help you sleep through the night, without waking up abruptly in the early hours between 1-3am. This recipe includes ingredients such as kefir, pumpkin seed butter, raw honey, sea salt and others which have been shown to help improve sleep through improving GABA, and helping the brain receive enough glycogen (fuel) so stress hormones are less likely to rise.
As you go through, you'll learn about some of the main causes of waking up at 1-3am such as fat stored in the liver, higher core body temperature and overactive thoughts. I also added a series of additional lifestyle tips you may use to help improve sleep.
Ryan's Master Sleep Drink Ingredients:
• Liquid Kefir (150ml)
• Pumpkin Seed Butter (1 Tbsp)
• Raw Honey (1 Tsp)Locally grown
• Sea Salt (1 Pinch)
• Glycine Powder (3g)
• Cinnamon (1 Dash)
• Lemon Balm Extract (15 Drops) [Optional]
Add all of the ingredients to a blender and process for 35 seconds on medium-high speed. Consume this 60 minutes before you plan on sleeping. Do not lie down straight away. Sit comfortably in a chair and allow yourself to wind down for 30 minutes before bed. This will give time for the ingredients to begin digesting and taking effect. You may make this mixture in advance earlier in the day if you wish, just store covered in the refrigerator.
Scientific Data & Studies:
? Kawai et al. (2015) Neuropsychopharmacology. https://pubmed.ncbi.nlm.nih.gov/25533534/
? Kennedy et al. (2002) Pharmacol Biochem Behav. https://pubmed.ncbi.nlm.nih.gov/12062586/
? Abbasi et al. (2012) J Res Med Sci. https://pubmed.ncbi.nlm.nih.gov/23853635/
? Brahmachari et al. (2009) J Immunol. https://pubmed.ncbi.nlm.nih.gov/19786542/
? Gooley et al. (2011) J Clin Endocrinol Metab. https://pubmed.ncbi.nlm.nih.gov/21193540/
? Lillehei et al. (2015) J Altern Complement Med. https://pubmed.ncbi.nlm.nih.gov/26133206/
Disclosure: The following links include my own products and affiliate recommendations.
Unlocking Peace Guidebook (ad)
? https://ryantaylorremedies.gumroad.com/l/anxietybook
Ryan's favourite sleep blend supplement (affiliate link)
? https://www.performancelab.com/products/sleep?a_aid=667bf5a54b917&a_cid=f4c3e754
Ryan's favourite general brain supplements (affiliate link)
?https://www.mindlabpro.com?a_aid=667bf5a54b917&a_cid=f4c782b0
Timestamps:
⏰ 00:00 - The Best Natural Drink To Stop Waking Up Between 1-3am
⏰ 00:58 - Ingredients: Ryan's Master Sleep Drink
⏰ 05:32 - How To Prepare The Drink
⏰ 07:04 - Other Ways To Sleep Through The Night
About Ryan:
Ryan Taylor BSc is a UK-based nutritionist, educator, and author focused on natural health, food science, and wellness. He holds a CPD-accredited Level 5 Diploma in Nutrition and a degree in Computing Science. Since 2016, he has produced over 1,500 educational videos and published several books, helping millions understand the power of nutrition and natural remedies.
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Every video is researched, written, and produced by hand by Ryan and his wife Hannah. While digital tools are occasionally used for research data or visual background assets, we never use AI to generate scripts or voices. All narration is recorded directly by Ryan to ensure authentic, human education.
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Disclaimer:
This video is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before making changes to your diet, medication, or lifestyle. Some links in this description may be affiliate links. If you click and purchase, I may earn a small commission at no extra cost to you.
? I wish you great health, wealth and happiness in everything you do.