IF YOU CAN, WORK ALONE UNTIL THE SUN GOES DOWN AND RELAX LATER. THIS WAY YOUR BODY WILL RELATE THE NIGHT TO THE REST AND WILL STOP BEING ALERT.
You go to bed, turn off the light and go to sleep, closing your eyes and covering you well. But it seems that the dream never comes. The hour’s pass and the nerves are increasing. You do not want to look at the clock because it’s too late for the alarm to sound. If this is a common occurrence in your life, then do not hesitate to read the following article. Know tips and different ways to sleep more easily.
Tips for sleeping faster
One-third of our lives we spend sleeping. It may seem like a lot, but it really is necessary to recover the energies (charge the batteries). If we do not get enough sleep, we do not have the ability to work, study, have a good mood, be healthy, etc.
If you have trouble sleeping, you will know that it is not very good to go to the office with dark circles that reach your neck. The productivity will be in the background, as well as your judgment, your memory, and your concentration. And in addition, this brings with it the appearance of diabetes diseases, obesity, and a poor chronic attitude.
If you could not sleep a single night, you may be in a bad mood, but the problem lies in those people who never have a good sleep. To avoid this, try to follow some tips.
Cherries contain a good amount of melatonin, the chemical that helps control the body’s internal clock. According to a study published in the Journal of Experimental Botany, eating a handful of cherries, especially tart cherries, a few hours before going to bed will help you sleep better.
If fresh cherries are not available, you can opt for cherry juice or even dried or frozen cherries. According to researchers from the universities of Pennsylvania and Rochester, people with chronic insomnia must drink a cup of cherry juice twice daily until their condition improves.
Drinking a glass of warm milk before bedtime will also help you fall asleep. Milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin. Tryptophan and serotonin help you drift off easily at night.
Plus, milk is a good source of calcium, which helps regulate melatonin production. Calcium is also effective in stress reduction and stabilizing nerve fibers, including those in the brain. Along with milk, you can eat other dairy products like yogurt and cheese.
According to research published in the American Journal of Clinical Nutrition, people who ate jasmine rice for dinner fell asleep faster compared to other types of rice.
This is mainly because jasmine rice has a high glycemic index, meaning the body digests it at a slow speed, releasing glucose gradually into the bloodstream. It also boosts the production of tryptophan and serotonin in the blood, thus encouraging sleep. So, eat jasmine rice to significantly cut the time it takes you to fall asleep.
Bananas have natural muscle relaxants, magnesium and potassium, that help promote sleep. The fruit is also a good source of vitamin B6, which the body needs to make the sleep-inducing hormone melatonin. The high carbohydrate content in bananas will help make you sleepy as well.
- Mix one ripe banana with one cup of milk.
- Blend it thoroughly to make a tasty bedtime smoothie.
- Drink it at least one hour before your regular bedtime.
Tuna contains sleep-inducing tryptophan. According to an article published in the Annals of the New York Academy of Sciences, tuna is also high in vitamin B6, which your body needs to make melatonin and serotonin.
Serotonin is a neurotransmitter that promotes relaxation; melatonin is a hormone that promotes sleep. A low level of vitamin B6 is associated with insomnia, so it’s good to include B6-rich foods like tuna in your diet. Vitamin B6 is also important for the immune system.
Almonds are a good source of magnesium, which promotes both sleep and muscle relaxation. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it is harder to stay asleep.
Plus, almonds supply enough protein to help stabilize your blood sugar level while sleeping. They also help your body switch from your alert adrenaline cycle to your rest-and-digest cycle. Eat just a handful of dry roasted almonds or a tablespoon of almond butter at least one hour before going to bed to fall asleep faster.
To sleep better, avoid caffeine and alcoholic beverages in the evening. But you can surely enjoy a cup of herbal tea to aid sound sleep. Decaffeinated green tea and chamomile tea are the best options for this.
Chamomile tea has chemicals that relax nerves and muscles and act like a mild sedative. Green tea contains theanine, which helps promote sleep. Choose green or chamomile tea, whichever you like the best, and drink a cup of it one or two hours before bedtime.
Eating these foods just a few hours before you hit the pillow will help you fall asleep faster and even improve the quality of your sleep.