Posted on April 23 2022
Having trouble falling asleep? These tips could help.
Sleeping well has a direct impact on your mental and physical well-being. If you don't get enough sleep, it affects your everyday energy, productivity, emotional balance, and even your weight.
Just as how you feel throughout the day is often influenced by how well you sleep at night, the solution to sleep problems is frequently found in your daily routine.
Unhealthy eating habits and lifestyle choices have an impact on your sleep quality and quantity.
So here are a few tips that might help:
Monitor what you eat for your last meal: A good plant-based protein source like lentils coupled with complex carbs, whole grains (rice, wheat, millets etc) good option because this triggers tryptophan in your body, and tryptophan triggers serotonin. Serotonin further triggers melatonin, which is your sleep hormone and will help you sleep better. A handful of pumpkin seeds will also help trigger melatonin.
Avoid tea or coffee post 2 PM: You can replace this with chamomile tea if you still want something hot in the evening. Besides having a warm beverage, chamomile is also a natural sedative. Chamomile is widely used as a mild tranquilizer or a sleep aid. It is a great option to help you sleep better.
The most important tip is to develop a sleep routine: One hour before your sleep, schedule a routine that does not include technology. Work only with things non-technology-related. This could be anything from playing with your pet to cuddling with your partner to getting your groceries and meal prep ready for the next day. The lesser the screen time, the better will be your sleep.
What does science say?
In a study of 60 nursing home residents, it was discovered that those who were given 400 mg of chamomile extract daily had considerably better sleep quality than those who were not.
Another study of postpartum women with poor sleep quality discovered that those who drank chamomile tea for a two-week period reported generally improved sleep quality than those who did not.
Trust this helps,