Sleep makes a significant contribution to our health. In previous articles, we’ve explained how sleep deprivation and insufficient rest can cause physical and mental symptoms and illness. In this article, we’ll talk about effective home remedies, drinks and foods that can help you sleep to prevent chronic diseases such as diabetes and heart disease.
Even our grandparents used to drink a glass of warm milk, sometimes with honey, when they couldn’t sleep, to help them fall asleep and, what’s more, to help them rest. Milk can help you fall asleep quickly because it contains substances and vitamins that help you relax. These include tryptophan, vitamin D, calcium and melatonin.
Nuts and almonds can also help you fall asleep. Almonds, for example, contain high levels of melatonin, a hormone that regulates the sleep-wake cycle. Almonds are also rich in magnesium, which can also help you fall asleep. We would do well to consume it daily to improve the quality of our sleep and thus reduce the risk of developing chronic diseases.
Walnuts also contain high levels of melatonin, serotonin and magnesium, all of which help us fall asleep. Pumpkin seeds can also be eaten before bedtime as they are a rich source of magnesium and a compound called tryptophan, which has a prominent role in combating insomnia.
You can also drink herbal tea before going to bed. Chamomile tea has been shown to reduce mental stress, depression and even make sleep easier. It contains many antioxidants, one of these antioxidant compounds is linked to a receptor in the brain that helps make us sleepy, reducing the chances of insomnia.
Even some fruit can support restful sleep. It can be very helpful to have a few kiwis before bedtime. This fruit contains several substances and compounds that can help you sleep well, most notably melatonin, flavonoids, anthocyanins, potassium, magnesium and carotenoids.
In the summer, if you have trouble falling asleep, eat a handful of cherries before bed or drink a glass of cherry juice, as this fruit is very rich in antioxidants, vitamin C, magnesium, potassium and phosphorus. It’s also rich in sleep-regulating compounds such as melatonin, potassium, serotonin and tryptophan.