5 Simple Ways to Sleep Well

Drinking chamomile tea, passionflower tea, eating foods rich in magnesium such as pumpkin seeds, almonds, peanuts have a sedative effect, helping you sleep well.

Getting 7-9 hours of sleep each night is beneficial for your overall health. Regular lack of sleep increases your risk of heart disease, diabetes, memory loss, etc. Applying some of the following methods can improve your sleep quality.

Eat foods containing tryptophan

Tryptophan is an amino acid naturally found in foods such as fish, chicken, milk, cheese, peanuts, sunflower seeds, and pumpkin seeds. A 2021 meta-analysis from the National University of Singapore, based on four studies, found that tryptophan supplementation may improve sleep quality.

However, taking tryptophan supplements is not recommended, as it can cause side effects such as nausea, vomiting, abdominal pain, diarrhea, headache, and blurred vision.

Magnesium supplement

The mineral magnesium has a sedative effect. A 2012 study by Tehran University of Medical Sciences, Iran, and others, on 46 elderly people, showed that magnesium supplementation helps treat insomnia.

Magnesium rich foods to add to your diet include pumpkin seeds, chia seeds, almonds, cashews, peanuts, black beans, spinach, and soy milk.

The National Institutes of Health advises that people with chronic insomnia who want to use magnesium supplements to improve their sleep should consult their doctor, as high doses can cause side effects such as stomach pain, nausea, vomiting, and diarrhea.

Peanuts contain magnesium which aids sleep. Photo: Mai Cat

Use valerian root

According to a 2020 meta-analysis by Chiba University, Japan and several other organizations, based on 60 studies, on more than 8,000 people, valerian root affects the concentration of gamma aminobutyric acid (GABA) - a calming chemical in the brain. People who regularly use valerian root have better sleep.

Valerian root should be taken one hour before bedtime. Some people may experience headaches, dizziness, skin irritation, and stomach upset when taking this herb, but these symptoms are usually mild.

Chamomile tea

Drinking a warm cup of chamomile tea before bed can help you relax. In traditional Chinese medicine, chamomile is used to relieve muscle tension and anxiety, and induce sleep. Some people may experience nausea, dizziness, and allergic reactions to this tea, but side effects are generally minimal.

Passion flower tea

A 2021 study by Sapienza University, Italy, and several other organizations found that passionflower has the effect of reducing anxiety and helping to sleep well because it affects GABA levels in the brain.

According to a 2011 study by Monash University, Australia, 41 people who drank a cup of passionflower tea before bed for a week had better sleep quality.

Passionflower should not be used during pregnancy or breastfeeding. Passionflower is generally safe when used in moderation.

Mai Cat (According to Very Well Health )

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