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Healthy natural sleeping pills for dreamy nights

Healthy sleep is a prerequisite for good mental and physical health. Nowadays, however, more and more people suffer from insomnia. Many cannot fall asleep at all. Others fall asleep easily, but are restless, roll over in bed or wake up repeatedly at night. The quality of our sleep depends on a number of factors, many of which are difficult to control. This is where natural sleeping pills come into play! Namely, there are a variety of foods and herbs that can help you manage insomnia naturally without resorting to medication. They are delicious, healthy, and easily available. Here are some of the most important ones.

Take action at the first signs of insomnia

First, consider whether it is not due to your sleeping position, mattress or even room decoration

Enjoy all of these foods in moderation and do not overeat

Natural sleep aids rich in melatonin

The most important biological regulator of our sleep is the hormone melatonin. The extent of its secretion in the body depends directly on the lighting of our surroundings. Under normal circumstances, melatonin secretion is most intense in the evening and lowest in the morning. Low melatonin levels can be attributed to stress, a sudden time difference, frequent night shifts, or nutritional deficiencies.

Consuming certain foods, especially with dinner, can have a positive effect on melatonin production. Foods rich in this hormone include bananas, cherries, kiwis, rice, oats, ginger, barley, bulgur, tomatoes, and radishes.

Homemade wholemeal bread with oats, barley and bulgur is not only delicious, it also helps you fall asleep

Cherries are rich in four different sleep-regulating compounds: melatonin, tryptophan, potassium, and serotonin

Two kiwi fruit before bed will extend the REM phase

Bananas and even banana peel tea are natural sleep aids that have been proven as such several times

The relaxing effect of chicken is greater when you eat it in the afternoon in combination with whole grain bread and vegetables – so chicken soup with toast is on the menu

Natural sleep aids that are high in tryptophan

Tryptophan is an amino acid that, when absorbed, is converted into the neurotransmitter serotonin (the hormone of happiness) and then into the hormone melatonin. It improves the quality and duration of sleep and suppresses feelings of anxiety. Foods rich in tryptophan include:

Lean meats like chicken and turkey;
Oily fish such as salmon, tuna, sardines, and shrimp;
Raw seeds and nuts such as flax seeds, sesame seeds, pumpkin seeds, sunflower seeds, cashews, peanuts, almonds and walnuts;
Different types of nut butters, oils and milk have the same effect as the raw nuts and seeds;
Legumes such as beans, peas, and chickpeas;
Green leafy vegetables such as spinach, lamb’s lettuce, kale, leek, nettle, etc;
Dairy products such as yogurt and milk, especially in combination with honey.

Oily fish is a good source of vitamin D and omega-3 fatty acids, which help regulate serotonin and improve sleep quality

Drinking warm milk before bed is one of the best ways to deal with insomnia naturally

The popular hot drink Moon Milk is a well-known home remedy for insomnia

Glucose in honey tells the brain to slow down the synthesis of orexin – a hormone primarily associated with wakefulness

Foods rich in magnesium that are natural sleep aids

Magnesium is an important element for many body functions. One of its main tasks is to maintain the balance between the nervous and muscular systems. For example, it deactivates adrenaline, which relieves sore muscles and provides more relaxation. Magnesium deficiency can be directly related to insomnia and irritability. Foods rich in magnesium are in particular:

Cocoa and dark chocolate,
Whole grains and oatmeal;
Green vegetables like broccoli and parsley;
White beans;
Hazelnuts;
Avocado, bananas;
Mackerel, salmon, tuna.

Moderate consumption of dark chocolate is good for both physical and emotional health

Calcium-rich natural sleep aids

Calcium is another mineral that helps the brain produce melatonin. The lack of it can, among other things, be a reason for frequent sleep disorders. Foods that contain both calcium and tryptophan are believed to work best for relieving symptoms of insomnia. Calcium and tryptophan-rich foods are:

Vegetables like spinach, broccoli, asparagus, rhubarb, and kale;
Beans and lentils;
Figs and oranges;
Sardines and salmon;
All dairy products;
Poppy seeds and almonds.

Eating a handful of almonds or other nuts before bed will reduce stress, satisfy hunger and help you fall asleep

Flaxseed is a popular superfood that is particularly good for digestion

Healthy sleep is a key factor in the proper functioning of our body. Therefore, you need to take quick action at the first symptoms of insomnia. Even with minimal effort, you can successfully overcome the annoying sleepless nights and start the new day full of energy.

Green tea and matcha tea have a calming and relaxing effect due to the amino acid theanine