8 Remedies How to sleep Better and Faster – Homemade Sleep Remedy – Better sleep Natural Remedies
Our dream is a precious time that allows our bodies to heal and rejuvenate, and without enough sleep, our health suffers. That means we must find ways to get the proper rest. Unfortunately, many people can not sleep or do not get enough sleep, which is where natural sleeping aids come in.
The amount of sleep needed each night varies, but for adults, getting at least seven hours each night is crucial to having a healthy mind and body. And when we do not have enough sleep, our bodies are not the only things that suffer.
The Centers for Disease Control and Prevention report that a whopping 49.2 million people have problems with the approach due to lack of sleep, and the National Highway Traffic Safety Administration reported that millions of nods during driving .
Fortunately, this problem does not have to continue. It is about making some lifestyle changes, such as using the following safe and natural sleep aids and concentrating on getting the dream you need, to stay current, alert and to the fullest.
According to research published in the American Journal of Clinical Nutrition, people who ate jasmine rice for dinner fell asleep more quickly compared to other types of rice.
This is mainly because jasmine rice has a high glycemic index, which means that the body digests it at a slow rate, gradually releasing glucose into the bloodstream.
It also increases the production of tryptophan and serotonin in the blood, which encourages sleep. So, eat jasmine rice to significantly reduce the time it takes you to fall asleep.
Drinking a glass of warm milk before bedtime will also help you fall asleep. Milk contains the amino acid tryptophan, a precursor to the brain’s chemical serotonin. Tryptophan and serotonin help you get away easily at night.
In addition, milk is a good source of calcium, which helps regulate the production of melatonin. Calcium is also effective in reducing stress and stabilizing nerve fibers, including those in the brain. Along with milk, you can eat other dairy products like yogurt and cheese.
Bananas have natural muscle relaxants, magnesium and potassium, which help promote sleep. The fruit is also a good source of vitamin B6, which the body needs to make the melatonin hormone-inducing sleep. The high carbohydrate content in bananas will help you sleep as well.
1. Mix a ripe banana with a cup of milk.
2. Mix thoroughly to make a tasty smoothie at bedtime.
3. Drink at least one hour before your normal bedtime.
Tuna contains tryptophan-inducing sleep. According to an article published in the Annals of the New York Academy of Sciences, tuna is also rich in vitamin B6, which your body needs to produce melatonin and serotonin.
Serotonin is a neurotransmitter that promotes relaxation Melatonin is a hormone that promotes sleep. A low level of vitamin B6 is associated with insomnia, so it is good to include foods rich in B6 like tuna in your diet. Vitamin B6 is also important for the immune system.
Almonds are a good source of magnesium, which promotes sleep and muscle relaxation. A study published in the Journal of Orthomolecular Medicine found that when body magnesium levels are too low, it is more difficult to stay asleep.
If you have trouble falling asleep at night, it may be due to a lack of protein-based food before bedtime. Eating hard boiled eggs at bedtime will help you stay asleep at night as they contain a high level of protein.
Cherries contain a good amount of melatonin, the chemical that helps control the body’s internal clock. According to a study published in the Journal of Experimental Botany, eating a handful of cherries, especially sour cherries, a few hours before going to bed will help you sleep better.
Change your diet
Cut off mid-afternoon food and beverages that contain caffeine, such as coffee, tea, soda, and chocolate. Make dinner your meal lighter, and finish it a few hours before bed. Skip spicy or heavy foods, which can keep you awake with heartburn or indigestion.