Scientists from different countries have studied the effect of sleeping pills on health. The results of these studies have shown that sleeping pills are harmful, they can destroy brain cells and shorten life expectancy.
The frequency of their intake is especially important. It’s one thing if a person rarely uses sleeping pills, from time to time, when absolutely necessary. And it is quite another thing when the habit of taking such drugs has formed, and without them a person can no longer fall asleep.
Fortunately, there are natural substitutes for sleeping pills. These are some of the products. Thanks to the substances and microelements they contain, they can be called natural sleeping pills. Train yourself to eat these foods a few hours before bedtime, and you will forget about insomnia.
It is a proven remedy for sleep disorders. It contains glucose, which helps to calm the nervous system and relax the body. To sleep well, a couple of hours before bedtime, eat 1 tablespoon of honey or add it to tea or milk.
At a hot temperature, honey loses its beneficial qualities. Therefore, before adding it to tea or milk, cool these drinks to a slightly warm state.
The positive effect of bananas on the nervous system is well known. They cheer up, relieve depression. These fruits contain a large amount of potassium and magnesium, which stabilize the heart and have a sedative effect.
Buy bright yellow bananas. Their shape should be streamlined, without pronounced ribs. Ribbed bananas are unripe. Bananas of the highest grade should be about 20 cm long. The brush should contain up to 8 fruits. The most delicious are the fruits located in the middle part of the brush. They are fully ripe and devoid of signs of spoilage.
Whole wheat bread
Whole grain bread stimulates insulin production. In turn, insulin helps produce amino acids with a sedative effect. Therefore, shortly before bedtime, it is useful to eat a couple of pieces of whole grain bread, and even better, toasts made from it.
Remember, when we were children, we were often given a glass of warm milk before bed to help us sleep soundly. It actually has a sedative effect. It contains a large amount of potassium, which calms the nervous system, normalizes cardiac activity and promotes sound sleep.
They include substances that have a beneficial effect on the nervous system. Eat a soft-boiled egg for dinner or in a bag of whole grain toast. Your dinner can also consist of an omelette (in which case the soothing properties of milk and eggs will add up).
They contain the hormone melatonin, which is a regulator of circadian rhythms. Oats are a natural source of this hormone. If you have trouble falling asleep, have a bowl of oatmeal or oatmeal cookies (homemade, free of industrial additives) for dinner.
They are also a natural sedative, as they contain substances that help increase serotonin levels in the brain. This property is largely endowed with walnuts, as well as pumpkin and sunflower seeds. A handful of nuts or seeds eaten shortly before bed will help you relax and fall asleep.
Beans and peas contain many B vitamins. They have long been included in vitamin complexes for the treatment of insomnia. Beans and peas help in the production of serotonin, which acts as a sedative. Chickpeas are especially useful in this sense.
Eat peas and beans before bed. You can also use hummus, which is known to be made from chickpeas.
These fermented milk products contain a lot of calcium, which is necessary for the production of sleep-inducing hormones. Kefir and yogurt can be consumed separately or you can add some of your favorite berries or fruits to them.
Cherry berries contain the hormone melatonin, which is necessary for regulating circadian rhythms. Therefore, cherry juice, cherry jam, as well as fresh cherries will help you establish a healthy sleep.
To get rid of insomnia, use only natural 100% cherry juice (the composition is indicated on the label). Cherry drinks and nectars with added water, sugar, citric acid, etc. are not suitable in this case.
Grapes also contain high amounts of melatonin, which promotes sound sleep. This is not surprising, because wine is made from grapes, its hypnotic effect is well known. A handful of grapes before bed will help you fall asleep quickly and sleep soundly.
Herbs have long been used to treat insomnia. Chamomile is considered the best remedy for this. It is recognized as one of the best healing herbs, as it has multiple effects: it calms the nervous system, relieves toothache and stomach pain, regulates the functioning of the gastrointestinal tract, etc. Shortly before going to bed, drink a cup of chamomile tea, and sleep will not be long in coming. If desired, honey or jam can be added to tea.
On a note!
There are other herbs that help you relax and fall asleep. In particular, it is motherwort and mint. Both have a beneficial effect on the cardiovascular system, calm the heartbeat and lower blood pressure.
Game meat contains a substance that promotes the formation of the hormone melatonin. As already mentioned, it helps to establish the rhythms of sleep and wakefulness. Turkey meat has a particularly strong calming effect. This has long been noticed in the United States, where it is customary to serve turkey on Thanksgiving Day and Christmas. Therefore, if you want to sleep soundly, include turkey in your dinner.
From the foregoing, it is clear that the use of sleeping pills is not at all necessary. Their constant use is especially harmful. After all, you can do without them! To do this, adjust your diet and include foods that have a calming and relaxing effect in your dinner every day. As a result, you will forget about chemicals.
Inna Kriksunova, author of more than three dozen books on beauty and a healthy lifestyle
In addition to the right diet, you can also use proven folk methods to help you fall asleep faster.
First of all, during sleep you should be warm. Take care of a light and warm blanket, best of all, made of natural fluff.
In addition, it is very important that your feet are warm during sleep. If your circulation is low and your feet are often cold, wear woolen (preferably downy) socks at night. Or additionally cover your legs with a small blanket.
It is important that the air in the bedroom is fresh. Ventilate the room in which you sleep half an hour before bedtime.
Quiet monotonous music, for example, meditative, also helps to fall asleep. A soporific effect is also produced by recordings with the noises of nature: the rustle of sea waves, the chirping of birds, etc.
If you watch TV before bed, choose quiet educational programs. Eliminate noisy talk shows with disputes and confrontations from evening viewing, they excite the nervous system and make it difficult to fall asleep.
When watching TV, sit in a comfortable chair with a headrest and assume a backward-leaning posture, as in an airplane or a coach. This posture automatically causes drowsiness.