09/11/2022
😴 Natural sleeping pills: natural sources of melatonin
Going to bed the same day you wake up is the key to youth and health. That's what our grandmothers used to say, that's what doctors say now, too.
This, of course, is good. But what to do if you can't sleep quickly and soundly? And there is no possibility to take pills regularly? For example, to buy a quality supplement with melatonin is not so easy...
Believe it or not, food can help. But let's go in order.
🥱 Why don't we sleep?
Melatonin is responsible for our fast and sound sleep. This hormone signals our brain and body that it is time to go to bed so we can relax and fall asleep.
It also helps regulate body temperature, blood pressure and other hormone levels. Its production peaks between 10 p.m. and 1 a.m. (hence the saying "falling asleep on the same day").
The older we get, the less melatonin our bodies produce. In addition, this hormone is quite capricious: when we flip through our Instagram feeds in bed, fall asleep with the TV on or with the curtains drawn, we reduce its levels (even if you're only 20 years old).
And the less it is, the less sound sleep you get, the longer you can't fall asleep and the worse your body recovers after a hard day, accumulating and building up fatigue.
🥱 Natural sources of melatonin
So, if the issue of insomnia is very acute for you, the first thing you need to do is to create conditions for sleep:
▫️ Go to bed no later than 11 p.m.
▫️ One hour before bed, turn off gadgets or use special glasses that block blue light waves (also affect melatonin)
▫️ Buy a night mask and earplugs.
▫️ Don't drink coffee in the afternoon.
All of the above will perfectly complement a snack with foods that contain melatonin, viz:
🌱 Bananas
Stimulate the production of serotonin and melatonin and contain potassium as well as magnesium to help stabilize your mood and relax your muscles.
🌱 Cherries and cherries
Eat a handful of berries an hour before bedtime. If you want to get a good night's sleep on the plane or train, always take a small amount of berries with you.
🌱 Oatmeal
In addition to producing melatonin, it regulates blood pressure and restores body temperature. It also balances levels of elements that affect sleep quality.
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🌱Pistachios, almonds, walnuts
When eaten regularly, they help regulate the sleep cycle. They work especially well an hour before bedtime.
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Corn, ginger root, rice, peanuts and peanut butter , asparagus, olive, chamomile tea, fresh mint are equally beneficial before bedtime.
These foods relax tense muscles, calm the nervous system, stimulate the production of the sleep-inducing hormones serotonin and melatonin, and don't burden the stomach (if consumed in moderation).
👇🏻Write in the comments what foods help you sleep better?
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Care you 🌱
IHerbGuru
