How to improve your sleep
I am sure many of you have had trouble sleeping at some time in your life, whether it was a one-time thing, or an everyday struggle, sleep deprivation isn’t a joyful thing. Many sleep problems don’t usually last more than a month, but long stretches of bad sleep can have a nasty effect on our lives.
Lack of sleep can cause extreme tiredness and make easy tasks, harder to handle. If you regularly have problems sleeping, you may be experiencing insomnia. Insomnia can last for months or even years but usually improves if you change your sleeping habits. (NHS Every Mind Matters). A lack of sleep can also affect your manifesting, as your body needs to conserve energy to repair. Also being tired lowers your energetic vibration.
The best way to improve your sleep is to change your daily habits and to incorporate natural remedies. Below are some things that can help with your sleep.
One of the oldest natural remedies used to reduce inflammation, anxiety and treat insomnia. In fact, chamomile is commonly regarded as a mild tranquillizer or sleep inducer. It has an antioxidant called apigenin, which binds to some receptors in your brain that can decrease your stress and anxiety and cause drowsiness and of course sleep.
A study involving postpartum women who had poor sleep quality found that those who drank chamomile tea for a 2-week period reported overall better sleep quality than those who did not drink chamomile tea.(https://pubmed.ncbi.nlm.nih.gov/26483209/)
If you find that chamomile tea doesn’t help with your sleep, it is still extremely good for you and a great relaxing drink.
As little kids, many of us would have a warm comforting glass of milk before bed to help with sleep. That is something that can be beneficial for those who have trouble sleeping. Milk contains an amino acid called tryptophan (best known for being in turkey) which produces serotonin in the brain; a serenity boosting neurotransmitter.
Tryptophan is also found in almond milk, which is my milk of choice. Almond milk is also particularly high in magnesium, which is another important nutrient that can improve sleep quality.
Serotonin is the happiness chemical in our brain but has many benefits for our body. Primarily, it helps calm down the body and make you feel happy and relaxed. Bear in mind, that foods containing tryptophan, won’t have the same effect as consuming the amino acid pure, but they are a great way to start introducing more of it into the body.
Not the animal 😁
Kiwi the fruit is very nutritious and low in calories. One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for vitamin K. It is high in fibre and potassium.
They are great to eat before bed as they have a large content of serotonin and the antioxidants in kiwis help promote longer, better sleep.
In a four-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime. Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% (https://pubmed.ncbi.nlm.nih.gov/21669584/)
Eating dates and almonds
Eating eight almonds and two dates can help get a good night’s sleep. That saying is very true, but it is important to know exactly when to eat them.
Experts say that eating dates and almonds in the morning can help the body produce melatonin later in the evening which is great for a good night’s sleep. There are about 150-200 calories in this and it can also help with weight loss.
Dr Nerina Ramlakhan, a sleep therapist, concluded that the almonds and dates provide the correct balance of protein, fats and carbohydrates to allow the body to fire up the metabolism and balance the body’s blood sugar levels, allowing your to get a great night’s sleep but also get into a fat-burning state.
A banana before bed
We all know that bananas are a great fruit and have many benefits for the body. They are associated with weight loss and also improvement of sleep. They are rich in potassium, that supports the body’s function of nerve signal transmission, fluid balance and even muscle contraction. The potassium in bananas helps with muscle spasms which often can occur at night.
Not only that, but bananas also have magnesium. Magnesium is great at regulating muscle function and improving bone mass. It also helps in stabilizing one’s mood. Magnesium help reduce anxiety and stress which are often causes of sleep deprivation.
Just like milk, bananas contain tryptophan which increases the body’s melatonin and serotonin levels. (reference https://www.nectarsleep.com/posts/banana-before-bed/)
A good night’s sleep ensures that you wake up rested and can tackle whatever the day brings your way. Feeling rested lets you make clearer decisions, and helps you raise your vibrational energy. In addition to the foods researched here you can add meditation before bed too. If you need some meditations to help you sleep you can find some here.
Although these are great ways to help improve your sleep, there are many other natural ways to do so. Some are more efficient than others, so please bear in mind that we aren’t experts and for professional advice please speak to your doctor.
Also please do your own research first. As I have said, there are many other ways to help you with your sleep and it is important to know all the available options and form a personal opinion after all everyone is different and not everything works for everyone. Much of this information was found on https://www.healthline.com/nutrition/9-foods-to-help-you-sleep#section4.
Posted by Kallz