Getting a good night’s sleep is crucial for overall health, but sometimes, our sleep cycle needs a little help. There are several natural foods, drinks, and supplements that can improve sleep quality. Along with exercise and sauna use, these methods can help you sleep deeper and wake up feeling refreshed.
Read also: 8 Tips on daily routine for better health
Natural Foods and Drinks for Better Sleep
1. Cherries
Cherries, especially tart cherries, are a natural source of melatonin, the hormone that regulates sleep. Studies show that consuming tart cherry juice can significantly improve sleep duration and quality.
2. Bananas
Bananas are rich in magnesium and potassium, both of which help relax muscles and nerves. They also contain tryptophan, an amino acid that the body uses to make serotonin and melatonin.
3. Almonds
Almonds are an excellent source of magnesium, which has been shown to promote deep sleep. Eating a small handful of almonds before bed may help you fall asleep faster and stay asleep longer.
4. Chamomile Tea
Chamomile is widely known for its calming properties. The antioxidants in chamomile, like apigenin, bind to receptors in the brain that promote relaxation and reduce anxiety. Drinking chamomile tea before bed is a gentle way to support better sleep.
5. Kiwi
Kiwi is packed with antioxidants and serotonin. Studies suggest that eating kiwi before bed can improve sleep onset, duration, and efficiency.
5. Warm Milk
Milk contains tryptophan and calcium, which both help your brain use tryptophan to create melatonin. Warm milk is a comforting pre-sleep drink that can make you feel relaxed and ready for sleep.
Sleep Supplements Proven for Better Sleep
1. Melatonin
Melatonin supplements are one of the most popular solutions for sleep problems. They can help regulate your body’s circadian rhythm and improve sleep quality, especially for those who struggle with insomnia or jet lag. The typical dose is 1-3 mg, taken 30-60 minutes before bed.
2. Magnesium
Magnesium is an essential mineral that helps relax muscles and calm the nervous system. Studies show that magnesium supplements can improve sleep quality, especially for people with low magnesium levels. A typical dose is 200-400 mg before bed.
3. Valerian Root
Valerian root is a natural herb often used to promote relaxation and improve sleep. It has been shown to reduce the time it takes to fall asleep and improve sleep quality. It’s typically taken in capsule form, 30 minutes to 2 hours before bedtime.
4. Lavender
Lavender supplements or essential oils are known for their calming effects. Research shows that lavender can help reduce anxiety and improve sleep quality, particularly in people who suffer from insomnia. You can take lavender as a supplement or use the oil in a diffuser at night.
5. L-Theanine
L-Theanine, an amino acid found in green tea, is known for its calming effects. It helps promote relaxation without making you feel drowsy, and it can improve the quality of sleep. A typical dose is 100-200 mg taken before bed.
6. GABA
GABA (gamma-aminobutyric acid) is a neurotransmitter that promotes relaxation and sleep. Taking GABA supplements may help reduce anxiety and improve sleep onset. It is often taken in doses of 250-500 mg.
Exercise Before Sleep
Engaging in light exercise in the evening can help you fall asleep faster and sleep more deeply. Exercise releases endorphins, which promote relaxation and reduce stress. Moderate exercise, such as yoga, walking, or stretching, can help prepare the body for sleep without over-stimulating it.
Research shows that people who exercise regularly fall asleep quicker and experience deeper sleep. However, avoid intense exercise right before bed, as it may raise your heart rate and make it harder to wind down.
Sauna Before Sleep
Using a sauna before bed can help your body relax and promote a restful night’s sleep. The heat from the sauna increases blood circulation and releases endorphins, which help reduce muscle tension and stress.
Studies have shown that sauna use can significantly improve sleep quality by helping the body relax and promoting a natural drop in body temperature when you leave the sauna. A 15-20 minute session before bed can be the perfect way to wind down after a long day.
Read here: benefits of infrared sauna
Conclusion
Improving your sleep is possible through natural foods, drinks, supplements, and lifestyle changes. Cherries, bananas, chamomile tea, and other foods provide nutrients that support better sleep. Supplements like melatonin, magnesium, and valerian root can also help enhance sleep quality. Regular exercise and sauna use before bed can further contribute to a relaxing pre-sleep routine, ensuring you wake up feeling rested and energized.
Read also: 8 Tips on daily routine for better health
