“What is good for insomnia?” The question is a problem that those who cannot sleep and seek a solution to this situation are trying to solve.
Not to mention insomnia. In fact, it does more harm to mind, body and health than you can imagine. Good sleep is essential for maintaining physical and mental health.
What is insomnia?
Insomnia is the inability to fall asleep or stay asleep. This condition, called sleep disorder, can be short-term or long-term. Nervousness, fatigue, inattention, and headaches are some of the problems caused by insomnia.
Insomnia is generally classified into 3 groups.
Transient insomnia lasting about 1 week:This may be due to a change of place, bedtime, excessive consumption of beverages such as tea, coffee, alcohol.
Acute insomnia: It causes frequent waking or difficulty falling asleep. It takes up to 1 month. This process affects daily activities and is often related to stress.
Chronic insomnia: In cases lasting more than 1 month, insomnia becomes chronic. Physical and mental fatigue, age-related factors are among the causes of this condition.
What is good for insomnia?
What causes insomnia?
Acute insomnia is caused by stress from family or work, or from trauma. On the other hand, chronic insomnia is often seen as a side effect of other problems. Therefore, it is also called secondary insomnia. We can list the causes of insomnia as follows:
Medicines for asthma, colds and allergies
Neurological disorders such as Alzheimer's and Parkinson's disease
Problems that cause chronic pain, such as arthritis
overactive thyroid gland
Health problems that cause breathing problems, such as asthma
Menopause
Excessive consumption of caffeine, tobacco, alcohol or related substances
stress during the day
Sleeping in a bed other than your own
time trying to sleep
Binge eating
Sleeping Medicine for Insomnia
Sleeping pills are not a solution for insomnia. These are habit-forming. Once you start, you can't stop.
It also has side effects such as dry mouth, dizziness, heartburn, constipation, diarrhea, weakness, uncontrolled tremors. So take sleeping pills for insomniaDo not use it to solve the problem. For a definitive solution to insomnia, choose the natural methods listed below.
Consequences of Insomnia
Weakness
Weakness
Numbness
Lack of attention
Depression
Double vision
heart disease risk
What Is Good For Insomnia?
Now “What is good for insomnia?” Let's take a look at natural and herbal solutions that can be the definitive solution to insomnia. I have classified them under different headings to make it easier to understand.
Foods That Are Good For Insomnia
1. Kiwi
One hour before going to bed, eat two fresh kiwis.
If you continue this every night, you will start to notice results within a few weeks.
KiwiIt is rich in antioxidants that alleviate oxidative stress in the brain that can cause insomnia. It also contains serotonin, which helps relax the mind.
2. Banana
Cut off the ends of one banana and boil it in a glass of water for about 10 minutes.
Strain the water into a cup and add a pinch of cinnamon powder.
Drink while it's hot.
You can also eat a ripe banana before going to bed.
Do this when you have trouble falling asleep.
Banana and its bark is rich in potassium, magnesium, tryptophan. These essential nutrients regulate the functioning of the brain and body. It also produces levels of sleep-regulating hormones such as melatonin and serotonin. Thus, it relaxes the brain and stimulates sleep.
3. Ball
Eat 1-2 tablespoons of honey before going to bed.
Do this every night.
Before bedeat honeyprovides the liver with enough glycogen to use overnight. When glycogen levels in the body drop, stress hormones (cortisol) are produced.
These cause insomnia. This can be easily controlled by eating honey every night. In addition, honey is full of antioxidants that reduce oxidative stress in the body.
4. Milk
Warm the milk slightly and drink it 10-15 minutes before going to bed.
Do this every night.
Milk, which is a calming substance and promotes sleep tryptophan It contains.
Fats Good for Insomnia
1. Lavender oil
Lavender oildrip the pillow onto the pillow on which you lie down.
Repeat this every night.
Lavender has a pleasant aroma that most of us love. It is a mild sedative. It also balances the mood. It reduces anxiety and provides better sleep.
2. Coconut oil
Mix 1 tablespoon of coconut oil, 1 teaspoon of honey and 1 pinch of sea salt.
Consume this before going to bed.
Repeat every night for regular sleep.
Coconut oilIt is rich in medium-chain fatty acids that provide energy to the body. It also helps regulate hormonal production. This regulates the sleep cycle.
3. Castor oil
Apply a drop of castor oil to your eyelids and rub.
Be careful not to get oil in your eyes.
Do this every night before going to bed.
Indian OilIt is known that it provides long hours of sleep.
4. Fish oil
Take one capsule of fish oil with food throughout the day.
Fish oil Contains omega 3 fatty acids. DHA, a type of omega 3 fatty acid, helps release melatonin, the sleep hormone in the brain.
Soak a teaspoon of dried valerian root in water for 5 to 10 minutes.
Strain and drink this herbal tea two hours before going to bed.
You can drink this every night.
Valerian root It has a mild calming effect. It will reduce the time it takes you to fall asleep. It also helps you sleep longer. It increases the amount of a chemical called GABA in the brain, which has a calming effect on the nerves.
Attention!!! Valerian root can cause vivid dreams and nightmares in some people. Therefore, consult the doctor before trying it.
2. Garlic
Chop a clove of garlic and add it to a glass of milk.
Add a quarter cup of water to this mixture and boil until one cup of garlic milk remains.
Drink this warm milk a few minutes before going to bed.
You can do this every night.
Garlic Its antioxidant and antimicrobial properties keep body fluids and organs free of infection. It also helps the heart and brain work healthily. Thus, it regulates the sleep cycle.
3. Jujube
Boil a handful of jujube in 10 cups of water for about 2 minutes and then strain.
Drink a glass of this hot or cold water. You can store the rest in the refrigerator.
Drink a cup of jujube tea a day.
Jujube It is a mild sedative that affects the hippocampus part of the brain. It naturally provides sleep.
Herbal Teas Good for Insomnia
1. Chamomile tea
Put 2 tablespoons of chamomile flowers in the teapot and add 250 ml of water.
Boil in water for about 10 minutes.
Strain and drink the tea.
You can drink up to two cups of chamomile tea a day.
Chamomile tea It is often referred to as sleeping tea. The apigenin in this tea binds to certain receptors in the brain and provides a relaxing effect.
2. Green tea
Steep 1 tablespoon of green tea leaves in a glass of water for a few minutes.
Then strain and add honey for flavor.
Drink your tea while it's hot.
You can drink a cup of green tea before going to bed.
Green tea, It is an excellent remedy for insomnia. It contains the amino acid L-theanine, which provides sleep.
3. Rooibos tea
Soak 1 teaspoon of rooibos tea in hot water for 5 to 10 minutes.
Strain and add milk, sugar or honey according to your taste.
Drink the tea lukewarm.
You can drink a cup of rooibos tea during periods when you have trouble falling asleep.
Rooibos tea It is widely used for insomnia worldwide. It has a high antioxidant content and is caffeine-free. It reduces stress. It has a relaxing and calming effect.
4. Melissa tea
Soak 2 teaspoons of dried lemon balm leaves in a glass of hot water for 5 minutes.
Strain and drink the tea.
You can drink two to three cups a day. Drink a glass preferably about an hour before bedtime.
Melissa contains compounds with calming properties. Its mild sedative effect improves sleep quality and duration.
Vitamins for Insomnia
Some vitamins are necessary for a healthy sleep cycle. Insomnia can occur when these vitamins are deficient in the body.
Vitamin B3, B5, B9 and B12 deficiency can cause insomnia. In case of deficiency, weakness, fatigue and insomnia are seen. Eat foods rich in these vitamins, such as eggs, poultry, dairy products.
Vitamin AIt plays an important role in the healthy functioning of the brain, especially in sleep and memory. Foods with plenty of vitamin A include meat, eggs, poultry, and dairy products.
Vitamins C and E are powerful antioxidants. It prevents oxidative stress from affecting the sleep cycle. Eat plenty of foods that provide these vitamins, such as citrus fruits, berries, tomatoes, nuts, olives, wheat germ.
Another vitamin that can help you sleep betterVitamin Dis Its main function is the growth and maintenance of healthy bones. Its deficiency can cause insomnia and chronic fatigue. Go out in the sun and eat foods rich in vitamin D such as fish and oysters.
Magnesium deficiency It also triggers insomnia. Magnesium helps maintain levels of GABA, a sleep-promoting neurotransmitter. Eat magnesium-rich foods such as green leafy vegetables, pumpkin seeds, legumes, and nuts.
Sleep Inducing Foods
We know that chronic insomnia causes some health problems. For our health, we need 7 to 9 hours of uninterrupted sleep at night. Despite its importance, many people do not get enough sleep. Reasons for this include trouble falling asleep and frequent waking during sleep. In addition to the foods we mentioned in the section of foods that are good for insomnia above, there are also foods that bring sleep. Let's examine them now.
Cherry juice
Drinking sour cherry juice before going to bed improves sleep quality. It promotes sleep as it regulates the body's internal clock.
Hindi
Turkey meatincreases the production of melatonin, the sleep-regulating hormone tryptophan contains the amino acid. The protein content of turkey is also effective in this sense.
Almond
AlmondIt is one of the sleep-inducing foods. Because it is a source of melatonin. It also contains excellent levels of magnesium. Magnesium improves sleep quality in those with insomnia.
Oily fish
SalmonThe omega 3 fatty acids and vitamin D content of fatty fish such as tuna, trout and mackerel improve sleep quality. Because both are known to increase the production of the brain chemical serotonin, which provides sleep transmission.
Walnut
WalnutIt is especially rich in magnesium, phosphorus, copper and manganese. In addition, omega 3 fatty acids andlinoleic acid Contains healthy fats such as Walnuts are one of the best food sources of the sleep-regulating hormone melatonin. For this reason, it improves sleep quality.
white rice pilaf
Eating foods with a high glycemic index, such as white rice pilaf a few hours before bedtime, improves sleep quality. This is because it contains the sleep-inducing amino acid tryptophan. Tryptophan helps to induce sleep. It also increases serotonin levels in the brain, which is important for regulating sleep.
As with rice,Rolled oats It also causes drowsiness when consumed before going to bed. In addition, oats are an important source of melatonin.
Lettuce
Lettuceis a source of lacturarium known to have sedative properties that affect sleep.
Sleep Inducing Supplements
Melatonin
MelatoninIt is a hormone naturally produced by the body. It tells the brain it's time to sleep. The level of this hormone naturally rises in the evening and falls in the morning. Therefore, taking melatonin supplements helps sleep, especially when the melatonin cycle is disrupted, such as jet lag.
Valerian root
ValerianIt is a common natural supplement for anxiety, depression, and menopausal symptoms. It is also among the herbal supplements used as a sleeping pill.
Magnesium
Magnesiumis a mineral involved in hundreds of processes in the human body. It is important for brain function and heart health. In addition, it calms the mind and body. This makes it easier to fall asleep.
Passionflower
Passionflower, also known as "Passiflora incarnata" or "maypop," is a popular herbal remedy for insomnia. The sleep transmission effects of passionflower have been identified in animal studies. Its effects in humans depend on the form consumed.
glycine
glycineIt is an amino acid that plays an important role in the nervous system. It helps to sleep. Since glycine lowers body temperature at bedtime, it allows the body to understand that it is time to sleep.
Glycine is available in pill form or as a powder that can be diluted in water. Foods such as bone broth, meat, eggs, poultry, fish, beans, spinach, kale, bananas and kiwis are natural sources of glycine.
tryptophan
Taking this essential amino acid as a supplement speeds up the process of falling asleep.
Ginkgo biloba
If you consume this natural herb 30-60 minutes before going to bed, stress will decrease. It provides relaxation and promotes sleep.
L-Theanine
Using this supplement provides relief. It naturally makes it easier to fall asleep.
Methods of Bringing Sleep
“What is good for insomnia?” We talked about foods, oils, herbal teas and supplements that are good for insomnia. Now let's talk about ways to sleep quickly and sleep.
1) Pay attention to bedtime
The body has a regulatory system such as the circadian rhythm. This is called the internal clock. It keeps you awake during the day and sleeps at night.
Going to bed at the same time and getting up at the same time every day is regulated by the internal clock. When our bodies follow this schedule, it will be easier to sleep and wake up at the same time every day. Setting a bedtime is the key to quality sleep.
2) Daylight and darkness are equally important
One of the things that affects the body's internal clock is light. Irregular exposure to light causes disruption of the circadian rhythm. As a result, the problem of falling asleep arises. Being dark at night reminds the body of sleep. Research shows that darkness is an essential hormone for sleep.melatonin shows that it increases its production.
If possible, keep your room dark at night. Even use dark curtains for this.
3) Don't look at the clock all the time
It is normal to wake up in the middle of the night. However, trouble falling asleep can turn it into a nightmare. Those who have trouble falling asleep look at the clock constantly in the middle of the night. They begin to think that they will not be able to fall asleep. If possible, remove the clock from the room or avoid looking at the clock all the time.
4) Do not sleep during the day
Those who cannot sleep at night feel sleepy during the day. This often causes daytime sleepiness. Some studies indicate that sleeping during the day causes sleeping late at night. It even causes sleep disorders.
As short-term sleep during the day can affect nighttime sleep, try to do as much as you can during the daytime.confectionery don't.
5) Lower the temperature and wear socks
Body temperature changes while you sleep. While the overall temperature decreases, the temperature of the hands and feet increases. If your room is too hot, it will be difficult to fall asleep. Adjusting the room temperature to a temperature between 15-23 °C allows you to fall asleep faster.
Personal preferences vary. So find the best temperature for yourself. Also, wearing socks on your feet or taking a hot bath helps speed up the body's temperature changes and help you sleep.
6) Do the “4-7-8” exercise
The “4-7-8” exercise is a simple yet powerful breathing method that promotes calmness and relaxation. Loosens before going to bed. It is a breathing exercise that relaxes the nervous system. It can be applied whenever you feel anxious or stressed. How Does?
Adjust your posture so that you can breathe easily.
Place your tongue on your upper palate. Exhale with a whistling sound through your mouth.
Close your mouth and breathe in for a count of four.
Then hold your breath for a count of seven.
Exhale by opening your mouth slightly, counting to eight and making a buzzing sound.
Breathe again. Repeat this cycle at least three times until you feel calm and ready for sleep.
If applied daily, this technique will help you fall asleep faster.
The food you eat before bed affects sleep. For example, research has shown that high-carb meals can be detrimental to a good night's sleep.
If you're going to have a high-carbohydrate meal for dinner, eat it at least four hours before bedtime so you have enough time to digest.
It's not a good idea to sleep with a full stomach. You should wait long enough to allow your stomach to digest food before you go to sleep.
8) Listen to relaxing music
Music significantly improves sleep quality. It can even be used to improve chronic sleep disorders such as insomnia.
Even without soothing music, blocking out noise also aids in falling asleep and undisturbed sleep.
9) Have breakfast
Eating breakfast is essential for better sleep. Tryptophan improves sleep quality.tryptophanis an essential amino acid that is converted into serotonin in the brain and then converted into melatonin.
Interestingly, the conversion of tryptophan to melatonin is higher in the presence of light rather than darkness. Therefore, to maximize melatonin production, the timing of tryptophan intake and light exposure must go hand in hand.
Therefore, consuming foods rich in tryptophan at breakfast and being exposed to light during the day will help you sleep better at night by maximizing melatonin production.
Some of the foods rich in tryptophan you can consume for breakfast are milk, cheese, eggs, meat, oat bran, nuts and seeds.
10) Exercise
Physical activity is beneficial for healthy sleep. Exercise increases serotonin production in the brain. It improves the duration and quality of sleep by lowering the levels of the stress hormone cortisol. However, it is important not to overdo it. Excessive exercise can cause poor sleep.
The time of day you exercise is also critical. For better quality sleep, working early in the morning is better than working later in the day.
11) Make your bed comfortable
The comfort of the bed also affects sleep. The quality of the pillow is also very important. Also, using a heavy duvet or blanket reduces body stress. It provides better sleep.
The fabric of the clothes you wear in bed also affects sleep. Wear comfortable clothes so that it can keep you at a suitable temperature throughout the night.
12) Turn off all the lights
The light emitted by technological devices makes it difficult to sleep. The use of television or mobile phone causes trouble falling asleep. For a quiet sleep without distractions, you should turn off all the lights and sleep in a place away from computers and cell phones.
13) Try Aromatherapy
aromatherapyRelieves health problems such as insomnia and anxiety. Aromatherapy is widely used by those who have trouble falling asleep. Because it provides relaxation and helps to sleep. You can put soothing scents in your room for a comfortable sleep.
14) Limit caffeine
Caffeine mostly used to stay awake. It is found in foods and beverages such as chocolate, coffee, sodas, and energy drinks. Unfortunately, caffeine negatively affects sleep. Studies have shown that caffeine consumption makes it harder to fall asleep.
Although the effects of caffeine differ from person to person, you should consume caffeine at least six hours before bedtime.
15) Adjust your sleeping position
Quality sleep depends on your body position during the night. There are three basic sleeping positions: lying on your back, face down or on your side.
Although personal preferences play an important role in choosing a sleeping position, sleeping on your side is better for high quality sleep. If you sleep on your side, you can place a pillow between your legs for more back support.
16) Read
Reading is a relaxing activity before bed. But do not read e-books. Electronic books emit a light that reduces the release of melatonin, making it difficult to fall asleep and feeling tired the next day. Therefore, read a physical book to sleep soundly.
17) Try to stay awake
If you go to bed and force yourself to sleep, you will not be able to fall asleep. Instead, use the opposite technique. In this technique, you should try to stay awake instead of falling asleep.
One study found that people who tried this technique fell asleep faster. This is because the pressure associated with falling asleep is reduced.
So you stop wondering if I can sleep. Do not rush to fall asleep. Give yourself time.
18) Think of happy times
Instead of lying in bed worrying and worrying about stressful things, think about things that make you happy. This technique allows you to occupy your mind with good thoughts instead of dealing with worries in the pre-sleep period. You fall asleep without even realizing it.
To summarize;
Quality sleep is just as beneficial to health as eating, drinking, and exercising regularly. Some people have trouble falling asleep and staying asleep. This condition turns into chronic insomnia over time. So what is good for insomnia?
As we mentioned in our article, it is necessary to try to sleep naturally. You can use sleep-inducing foods and sleep-inducing supplements for this. By applying sleep-inducing methods, you can open the doors of a healthier sleep.
