Sleep Better With Natural Remidies
Not only does a full night of sleep leave us happier and with more energy in the morning, but also the better the sleep the healthier we will be. Lack of enough sleep also can be a sign of more serious health problems.
Luckily, overcoming insomnia can be possible by making changes to your diet. By increasing your consumption of the following fruits, vegetables and herbs you should start being able to sleep better, avoid unpleasant dreams and wake up feeling refreshed.
Not only does a full night of restful sleep leave us happier and with more energy in the morning, but also the better the sleep the healthier we will be. Lack of sleep can be a sign of more serious sleep disorders and health problems.
Overcoming Insomnia Through Diet
Luckily, overcoming insomnia can be possible by making changes to your diet. By increasing your consumption of certain fruits, vegetables and herbs, you should start being able to sleep better, avoid unpleasant dreams and wake up feeling refreshed.
Improving Sleep Quality
Some foods that can help improve sleep quality and treat insomnia include:
- Tart cherries – Rich in melatonin, the sleep-regulating hormone
- Chamomile tea – Contains apigenin, an antioxidant that binds to certain receptors in the brain that may promote sleepiness and reduce difficulty falling asleep
- Kiwi – High in serotonin and antioxidants that may enhance sleep quality
- Almonds – A good source of magnesium, which helps regulate sleep-wake cycles
In addition to dietary changes, it’s important to focus on sleep hygiene and developing consistent sleep habits. This includes maintaining a regular sleep schedule, avoiding screens before bed, and creating a relaxing bedtime routine.
If insomnia persists, it may be helpful to consult a sleep specialist who can provide personalized guidance on sleep medicine and recommend sleep aids or cognitive behavioral therapy if necessary.
Tart Cherry Juice and Raw Cherries
Although not a common breakfast beverage, drinking cherry juice in the morning has been shown to aid in sleeping. Cherries contain large amounts of melatonin that can help relieve insomnia and trouble falling asleep.
A powerful hormone, melatonin helps to regulate the body’s sleep-wake cycle. Individuals lacking enough melatonin will suffer from being constantly tired and not being able to get a full night’s of sleep. Additionally, try eating cherries raw to receive the same benefits as the juice.
Addressing Sleep Disorders with Natural Remedies
Cherries are a natural source of melatonin, which can be particularly beneficial for those struggling with sleep disorders, sleep deprivation, or severe insomnia. Unlike some prescription sleep aids, cherry juice or fresh cherries do not carry the same risk of dependency or side effects.
For individuals with more persistent sleep problems, incorporating cherry-based remedies may be a helpful complement to other evidence-based treatments, such as behavioral therapy for insomnia, light therapy, or stimulus control therapy. By addressing the underlying causes of sleep issues, these approaches can help improve sleep quality and promote better mental health and overall well-being.
Developing Healthy Sleep Habits
In addition to consuming cherries, it’s important to focus on developing good sleep habits, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bed. By combining natural sleep aids like cherries with learning good sleep habits, individuals can take a holistic approach to addressing acute insomnia and achieving more restful, restorative sleep.
Sweet Potatoes
In addition to containing high numbers of complex proteins that promote healthy sleep, sweet potatoes also have large amounts of potassium. Potassium works to relax the muscles and induce good sleep habits, which can help improve sleep quality.
Consuming a sweet potato on a daily basis has been shown to lead to better sleep. It is important to note that the majority of nutrients are found in the skin of the potato. Therefore, eating both the skin and the filling is imperative to receive all the benefits of the sweet potato.
Addressing Insomnia with Natural Remedies
The high levels of potassium in sweet potatoes can also be beneficial for those struggling with insomnia. Potassium helps to regulate the body’s sleep-wake cycle and can promote relaxation, which can be particularly helpful for individuals dealing with trouble staying asleep or significant stress.
The Importance of a Balanced Approach
While sweet potatoes can be a valuable addition to a sleep-promoting diet, it’s important to take a comprehensive approach to addressing sleep issues. In some cases, behavioral treatments or melatonin supplements may be necessary to effectively treat chronic insomnia or other sleep disorders.
By combining the natural benefits of sweet potatoes with other evidence-based strategies, individuals can work towards achieving the restful, restorative sleep their bodies need to support overall health and well-being, reducing the risk of heart disease and other daytime sleepiness issues.
Bananas
The Versatility of Bananas
Vitamin B6 is one of the most important natural ingredients in the production of melatonin, the hormone that regulates the sleep-wake cycle. Consequently, increasing your body’s melatonin level through consuming bananas may help aid people suffering from chronic insomnia.
For those struggling with sleep problems, bananas can be a simple and effective natural remedy.
The potassium in bananas helps to relax the muscles, promoting a deeper, more restful sleep. Additionally, the vitamin B6 supports the body’s production of melatonin, which is crucial for regulating the sleep-wake cycle and ensuring you feel drowsy at the appropriate times.
Unlike some prescription sleep aids, incorporating bananas into your diet is a natural way to improve sleep quality without the risk of dependency or side effects. This approach can be especially effective when combined with other healthy sleep habits, such as avoiding electronic devices before bed, taking a hot bath to unwind, and limiting watching TV in the hours leading up to bedtime.
For individuals dealing with anxiety or other health conditions that contribute to insomnia, bananas may be a helpful first line treatment option. The natural muscle-relaxing and melatonin-boosting properties of this fruit can help promote good sleep and ensure you wake up feeling refreshed and energized the next day.
Kale
Many people make the common misconception that only dairy products contain adequate amounts of daily calcium. However, kale and other leafy greens like mustard greens, spinach and collard greens contain large amounts of calcium.
Recent scientific research has shown that individuals who suffer from a lack of sleep are calcium deficient. Consequently, eating leafy greens is an excellent and healthy way of increasing the calcium levels in your body.
Edamame
Typically used in Asian cuisine, Edamame is a healthy food item that can be found at any US grocery store. Edamame is a soybean that can be eaten either fresh or frozen. The soybean is an excellent source of carbohydrates, protein, fiber and multiple vitamins. Recent scientific studies have shown that edameme may help alleviate the sleep-deprived symptoms of menopause.
The soybean contains similar components to estrogen and may help prevent hot flashes at night that can disrupt sleep. Edameme makes an excellent bedtime snack and can be eaten raw, drizzled with olive oil and sprinkled with salt.
Chamomile
Similar to valerian, chamomile is a natural herb that has been used for years to treat many health problems from stomach distress to lack of sleep. Although commonly found as a tea, chamomile can also be purchased as an extract and even an ointment that can be applied to the skin.
As a tea, chamomile helps to calm and relax the body. Chamomile has not been tested as a sleep aid on humans; however, the herb has been tested on animals and has proven to aid in restful sleep.
Valerian
Valerian is an ancient herb that can be purchased as a dietary supplement. For thousands of years, the earliest settlers used valerian to treat symptoms of nervousness reduce stress and insomnia.
It is important to note that there are no scientific studies proving that the herb can successful treat insomnia; however, many sleep deprive individuals daily a daily valerian supplement. It is advised to check with a physician prior to starting any new herbal supplement.
Melatonin
Produced by the pineal gland in the brain, melatonin is a crucial hormone in regulating sleep. When an individual lacks the correct amount of melatonin in their body, he or she may suffer from insomnia and lack of energy.
Melatonin can be purchased at a natural food store in supplement form as a sleep aid. Melatonin supplements have not been scientifically tested so it is advised to consult with a licensed doctor prior to purchase.
FAQs about Natural Remedies for Better Sleep
Q: What is the best cure for a sleep disorder?
A: Establishing healthy sleep habits, incorporating relaxation techniques, and considering natural remedies like tart cherry juice or chamomile tea can improve sleep quality.
Q: What is the strongest herb for sleep?
A: Valerian is often considered one of the strongest herbs for sleep due to its calming effects. However, consult with a healthcare professional before use.
Q: What is the best supplement for sleep?
A: Melatonin supplements are commonly used to regulate sleep-wake cycles and improve sleep quality. Consult a healthcare provider before starting any new supplement.
Q: How can I treat insomnia in 12 minutes naturally?
A: While not feasible to cure insomnia in 12 minutes, relaxation techniques like deep breathing or mindfulness meditation may help prepare the body for sleep.
Q: What food makes you sleepy?
A: Foods like tart cherries, bananas, sweet potatoes, leafy greens, and soybeans contain nutrients that promote relaxation and may help induce sleep.
Q: How can I get deeper sleep?
A: Establish a consistent sleep schedule, create a comfortable sleep environment, practice relaxation techniques, limit screen time before bed, and consider natural remedies like chamomile tea or valerian supplements.
Conclusion
Achieving better sleep doesn’t have to involve prescription medication or synthetic solutions. By making simple changes to your diet and incorporating natural remedies like tart cherry juice, sweet potatoes, bananas, kale, edamame, chamomile, valerian, and melatonin supplements, you can improve the quality of your sleep and wake up feeling refreshed and rejuvenated.
