This recipe using fresh ginger helps to warm you up and promote restful sleep.

1. Benefits of fresh ginger

Fresh ginger can indirectly and effectively help improve sleep quality, especially for those who have trouble sleeping due to colds, stress, or digestive issues.

Fresh ginger helps warm the body.

Ginger has a spicy taste and warming properties. The main active compounds in ginger, such as gingerol and shogaol, stimulate peripheral blood circulation and warm the body from within. During cold weather or when stressed, blood vessels tend to constrict, hindering blood flow and causing cold hands and feet. Drinking warm ginger tea helps to slightly dilate blood vessels, improving blood circulation, providing a feeling of comfort and relaxation, and facilitating sleep.

For a deep sleep, body temperature needs to decrease slightly. However, if your hands and feet are too cold or your body is exposed to cold, it will be difficult to sleep. Ginger helps the body regulate its warmth, bringing body temperature back to an ideal balance before sleep.

Soothes the digestive system

One of the common causes of insomnia is digestive problems such as indigestion, bloating, or acid reflux. Ginger can stimulate the production of digestive enzymes and reduce stomach and intestinal spasms. When the stomach is soothed, the body can more easily transition to a state of rest.

Ginger is also highly effective in reducing nausea (often used for motion sickness and morning sickness). Reducing nausea or stomach discomfort is also an important factor in helping you fall asleep more easily.

Mild anti-inflammatory and nerve relaxant

Ginger has anti-inflammatory properties, helping to alleviate mild muscle and joint pain or tension headaches. When the body is free from pain, it's easier to fall asleep. Although not a sedative, the warm, slightly spicy aroma of ginger, along with the habit of drinking warm tea, acts as a relaxing therapy, reducing mild stress before bed.

2. How to use fresh ginger to help you sleep better.

To maximize the benefits of fresh ginger for sleep, it's best to use it in the evening, about 30 minutes to 1 hour before bedtime.

Warm ginger tea with honey

This is the most common and effective way to introduce ginger into your body before bed.

- Prepare 1-2 slices of fresh ginger, washed, peeled, thinly sliced, or crushed; put the ginger in a cup, pour in 200ml of boiling water, and steep for about 10-15 minutes to allow the ginger's essence to dissolve; wait for the tea to cool slightly (until it's lukewarm), then add 1 teaspoon of honey and stir well. Do not add honey to water that is too hot, as this will reduce the beneficial enzymes.

Honey not only soothes the throat but also acts as a carrier, helping the body absorb tryptophan – an essential amino acid for producing serotonin and melatonin (sleep hormones that promote better sleep).

Soak your feet in ginger and salt water.

This method applies the "cool head, warm feet" principle of traditional medicine to improve circulation and relax the entire body.

- Prepare a basin of warm water (about 40-45°C), one crushed fresh ginger root, and a handful of coarse salt. Mix the ginger and salt into the warm water. Soak both feet in the water for about 15-20 minutes.

Soaking your feet helps dilate the blood vessels in your legs, reducing blood pressure on your head, while also warming the nerve endings in the soles of your feet, creating a deep sense of relaxation and helping your body easily transition to a state of rest. After soaking, dry your feet and wear thin socks to retain heat.

Drink fresh ginger with milk.

For those who don't like the strong spiciness of plain ginger tea, combining ginger with warm milk is a good option.

Prepare a thin slice of fresh ginger, 200 ml of unsweetened fresh milk, and a little honey or palm sugar.

Add ginger and milk to a saucepan and heat gently, avoiding a rolling boil. Strain out the ginger slices, pour the milk into a cup, and add sugar or palm sugar (if desired).

Warm milk, a rich source of tryptophan, combined with ginger to warm and soothe the stomach, creates an effective sleep-aiding drink.

3. Notes on using fresh ginger

- Ginger should not be consumed in food form such as ginger tea too close to bedtime; it's best to consume it 30 minutes to 1 hour beforehand to allow the body time to relax and warm up.

- Only use ginger in moderation, as too much can irritate or upset the digestive system.

- Ginger can stimulate blood circulation and has a mild detoxifying effect; however, avoid drinking too much ginger tea before bed to prevent waking up to use the restroom.

- Ginger should not be used in certain cases, such as: people with high fever, bleeding (like menorrhagia or nosebleeds), or those about to undergo surgery, and patients with high blood pressure.

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