1. Cherry: Sweet sleep in every berry (Cherries: Sweet Dreams in EVERY BERRRY)
Cherry, especially sour cherry (tart cherry), is not just a delicious fruit, it is a real natural sleeping pill. The secret lies in the high content of melatonin, hormone, which regulates the sleeping cycle. Unlike sleeping pills, cherries acts softly and naturally, helping the body to establish a sleep regimen itself.
Action Mechanism: Melatonin – the key to deep sleep
Melatonin is synthesized in epiphysis (pineal gland) in response to the darkness. He signals the body about the onset of night and prepares it for bed. The level of melatonin in the blood usually rises in the evening, reaching the peak in the middle of the night, and then decreases by morning. Violation of the production of melatonin can lead to insomnia, frequent awakening at night and a general deterioration in the quality of sleep.
Cherry, especially acidic, is one of the few products containing a significant amount of melatonin. The use of cherries or cherry juice helps to increase the level of this hormone in the blood, contributing to falling asleep and improving the quality of sleep.
Scientific research confirms the effectiveness of cherries:
- A study published in European Journal of Nutritionshowed that the use of cherry juice concentrate significantly increases the level of melatonin in the urine and improves sleep quality. Research participants reported a longer and deeper dream.
- Another study published in Journal of Medicinal Foodshowed that the use of sour cherry juice reduces the symptoms of insomnia in older people. The participants in the study fell asleep faster, woke up less at night and, in general, slept better.
- Studies also showed that cherry can be useful for people suffering from a reputation schedule (for example, a nurse) or a jetga. Cherry helps to adapt to a new mode of sleep and wakefulness.
How to use cherries to improve sleep:
- Cherry juice: The use of 1 cup (240 ml) of sour cherry juice 1-2 hours before bedtime is optimal. It is important to choose unsweetened juice in order to avoid a sharp jump in blood sugar, which can negatively affect sleep.
- Fresh cherry: The use of a handful of fresh cherries (about 15-20 berries) can also be useful. It is important to remember that the season of fresh cherries is short, so the rest of the year you can use frozen cherries.
- Dried cherry: Dried cherry also contains melatonin, but in fewer than fresh or juice. It can be used as a snack before bedtime.
- Cherry extract: Cherry extract is available in the form of capsules or tablets. This is a convenient option for those who do not like the taste of cherries or are not able to consume it fresh.
Advantages of consumption of cherries for sleeping:
- Natural sleeping pills: Cherry is a natural product that does not cause side effects associated with sleeping pills, such as drowsiness the next day, addiction and dependence.
- A rich source of antioxidants: Cherry contains a large number of antioxidants that protect the body cells from damage caused by free radicals. Antioxidants play an important role in maintaining health and slowing down the aging process.
- Anti -inflammatory properties: Cherry has anti -inflammatory properties that can be useful for people suffering from arthritis and other inflammatory diseases. Inflammation can violate sleep, so the use of cherries can help improve its quality.
- Regulates blood sugar: Cherry contains anthocyans that help regulate blood sugar. This is especially important for people suffering from diabetes or insulin resistance, since fluctuations in blood sugar can lead to sleep disorders.
Important warnings:
- Possible side effects: In some people, the use of a large amount of cherries or cherry juice can cause an disorder of the stomach, diarrhea or bloating.
- Interaction with drugs: Cherry can interact with some drugs such as anticoagulants (blood thinning drugs). Before using cherries as a sleeping pill, you need to consult a doctor, especially if you take any medicine.
- Sugar content: Cherry juice can contain a lot of sugar, so it is important to choose unsweetened juice or consume it in moderate quantities.
Conclusion:
Cherry is a delicious and healthy product that can help improve sleep quality. Due to the high content of melatonin, cherries contribute to falling asleep and reduces the number of night awakenings. The use of cherry juice or fresh cherries can be an effective way to combat insomnia and improve overall well -being. However, before the use of cherries as a sleeping pill, it is necessary to consult a doctor, especially if you take any medicine.
2. Almonds: Magnesium and Triptofan for good night (Almonds: Magnesium and Traptophan for a Peaceful Night)
Almonds are not only tasty and nutritious nuts, but also an excellent source of magnesium and tripophanes, two important nutrients that play a key role in maintaining a healthy sleep. Almonds used in moderate quantities can be a great addition to the evening diet to improve sleep quality.
Action Mechanism: Magnesium and Triptophanes – a duet for a calm sleep
- Magnesium: This mineral is involved in more than 300 biochemical reactions in the body, including regulation of the nervous system and muscle relaxation. Magnesium deficiency can lead to anxiety, irritability, muscle cramps and insomnia. Magnesium helps to reduce the level of cortisol, stress hormone that can disturb sleep. In addition, magnesium contributes to the production of melatonin, sleep hormone.
- Triptofan: This is an indispensable amino acid that is necessary for the synthesis of serotonin and melatonin. Serotonin is a neurotransmitter that regulates mood, appetite and sleep. Melatonin, as already mentioned, is a hormone that regulates the sleeping cycle.
Almonds are a good source of both of these nutrients, so using it before going to bed can help improve the quality of sleep.
Scientific research confirms the effectiveness of almonds for sleeping:
- Although there are not so many specific studies on the influence of almonds on sleep, research on the influence of magnesium and tripophanes on sleep indirectly confirms its potential benefit. For example, studies have shown that magnesium supplements can improve the quality of sleep in older people suffering from insomnia.
- Studies on the influence of a tripophan on a dream show that the use of products rich in tripophane can contribute to falling asleep and improve the quality of sleep. Almonds, as a source of tripophane, can have a similar effect.
- In general, it is well known that a diet, rich in magnesium and tripophane, contributes to a healthy sleep. Almonds can be part of such a diet.
How to use almonds to improve sleep:
- Just almonds: The use of a handful of almonds (about 20-25 nuts) 1-2 hours before bedtime can help improve sleep quality. It is important to choose unsolved and un -seasoned almonds in order to avoid the consumption of excess salt and fats.
- Almond oil: Adding 1-2 tablespoons of almond oil to a warm drink (for example, herbal tea) before bedtime can also be useful. It is important to choose natural almond oil without adding sugar and other artificial ingredients.
- Almond milk: Almond milk is a good alternative to cow’s milk, especially for people with lactose intolerance. You can drink a glass of almond milk before bedtime. It is important to choose unsweetened almond milk to avoid a sharp jump in blood sugar.
Advantages of using almonds for sleeping:
- Source of magnesium and tryptophan: Almonds are an excellent source of these two important nutrients that are necessary for a healthy sleep.
- Healthy snack: Almonds are a healthy and nutritious snack that helps to control the appetite and prevents overeating before bedtime.
- Rich in useful fats: Almonds contain useful mono -saturated fats that are useful for the heart and blood vessels.
- Fiber source: The almonds contains fiber, which contributes to the normalization of the intestinal.
- Convenient and portable: Almonds are a convenient and portable snack that can be easily taken with you on the road or to work.
Important warnings:
- Allergies: Almonds are a common allergen. People with allergies for nuts should avoid almonds.
- High calorie content: The almonds are quite a high -calorie product, so it is important to use it in moderate quantities, especially if you follow your weight.
- Fitinic acid content: The almonds contains fitin acid, which can prevent the absorption of some minerals, such as iron and zinc. Locking almonds in water before use helps to reduce the content of phytic acid.
Conclusion:
Almonds are a delicious and healthy product that can help improve the quality of sleep due to the high content of magnesium and tripophanes. The use of a handful of almonds before bedtime can be an effective way to combat insomnia and improve overall well -being. However, it is important to remember moderation and take into account possible allergic reactions.
3. Romashkaya tea: herbal sedative for calm sleep (Chamomile Tea: Herbal Soother for Peaceful Sleep)
Romashkaya tea is one of the most popular and time -tested herbal drinks, known for their soothing and sleeping pills. It is traditionally used to relieve stress, anxiety and improve sleep quality. Chamomile contains compounds that have a soft sedative effect, helping to relax and prepare for sleep.
Action Mechanism: Apigenin is the secret of calm sleep
The main active component of chamomile, which is responsible for its sleeping pills, is Apigenin. Apigenin is an antioxidant that binds to certain receptors in the brain, contributing to a decrease in anxiety and relaxation. It affects the gamma-aminomatic acid (GABA), neurotransmitter, which plays an important role in the regulation of sleep and mood. Claiming with the gamut receptors, Apigenin enhances the action of the GABA, which leads to calm and drowsiness.
Unlike sleeping pills, chamomile tea is not addictive and does not have serious side effects. It acts softly and naturally, helping the body itself to establish a sleep regimen.
Scientific research confirms the effectiveness of chamomile tea:
- A study published in Journal of Advanced Nursingshowed that the use of chamomile tea improves the quality of sleep in the elderly. The participants in the study fell asleep faster, woke up less at night and, in general, slept better.
- Another study published in Biological and Pharmaceutical Bulletinshowed that chamomile extract has an anxiolytic (anti -aircraft) effect. Research participants who took chamomile extract reported a decrease in anxiety and stress.
- Studies also showed that chamomile tea can be useful for people suffering from postpartum depression and sleep disturbances.
How to use chamomile tea to improve sleep:
- Tea brewing: To prepare chamomile tea, pour 1-2 teaspoons of dried chamomile flowers with a glass of boiling water and let it brew for 5-10 minutes.
- Use time: It is best to drink chamomile tea 30-60 minutes before bedtime.
- Adding honey: To enhance the soothing effect, you can add a small amount of honey to the chamomile tea.
- Avoid caffeine: It is important to remember that chamomile tea does not contain caffeine, so you can drink it at any time of the day, without fear of breaking the dream.
Advantages of consumption of chamomile sleep for sleeping:
- Natural sedative: Romashkaya tea is a natural product that does not cause side effects associated with sleeping pills.
- Anxiolytic action: Chamomile has an anxiolytic effect, helping to reduce the level of anxiety and stress.
- Promotes relaxation: Romashki tea helps to relax and prepare for sleep.
- Improves sleep quality: Romashki tea promotes falling asleep and reduces the number of night awakenings.
- Easy accessible: Romashki tea can be easily purchased in most stores and pharmacies.
Important warnings:
- Allergies: In some people, chamomile can cause allergic reactions. People with allergies to plants of the Astrov family (for example, ambrosia, chrysanthemums) should be cautioned with the use of chamomile tea.
- Interaction with drugs: Chamomile can interact with some drugs such as anticoagulants (drugs that thinning blood) and sedatives. Before using chamomile tea, you need to consult a doctor, especially if you take any medicine.
- Pregnancy and breastfeeding: Pregnant and lactating women should consult a doctor before the use of chamomile tea.
Conclusion:
Romashkaya tea is a safe and effective way to improve the quality of sleep. Thanks to its soothing and sleeping pills, chamomile tea helps to relax and prepare for sleep. The use of chamomile tea 30-60 minutes before bedtime can be an effective way to combat insomnia and improve overall well-being. However, before the use of chamomile tea, you need to consult a doctor, especially if you take any medicine.
4. Kiwi: vitamins and antioxidants for strong sleep (Kiwi: Vitamins and Antioxidants for Sound Sleep)
Kiwi is not only a delicious and exotic fruit, but also surprisingly useful for sleeping. Its unique combination of vitamins, minerals and antioxidants can help improve the quality of sleep, reducing the time of falling asleep and increasing the duration of sleep. Kiwi is an unexpected, but effective assistant in the fight against insomnia.
Action mechanism: vitamins and antioxidants – an integrated approach to healthy sleep
Although the exact mechanism of kiwi is not fully studied on sleep, there are several theories explaining its benefits:
- Antioxidants: Kiwi is rich in antioxidants such as vitamin C and vitamin E. Antioxidants protect the body cells from damage caused by free radicals. Free radicals can negatively affect sleep, so the use of products rich in antioxidants can help improve its quality.
- Serotonin: Kiwi contains serotonin, neurotransmitter, which plays an important role in the regulation of mood, appetite and sleep. Serotonin is the predecessor of melatonin, sleep hormone.
- Folic acid: Kiwi contains folic acid, B vitamin, which is necessary for the health of the nervous system. Folic acid deficiency can lead to insomnia and other sleep disturbances.
- Potassium: Kiwi contains potassium, a mineral that plays an important role in the regulation of blood pressure and muscle function. Potassium deficiency can lead to muscle seizures and sleep disturbances.
Together, these vitamins and minerals have a comprehensive effect on the body, contributing to relaxation, reducing stress and improving the quality of sleep.
Scientific research confirms the effectiveness of kiwi for sleep:
- A study published in Asia Pacific Journal of Clinical Nutritionshowed that the use of two kiwi an hour before bedtime improves the quality of sleep in people suffering from insomnia. The research participants fell asleep faster, slept longer and woke up less at night.
- In this study, scientists suggested that the positive effect of kiwi on sleep is associated with its high content of antioxidants, serotonin and folic acid.
How to use kiwi to improve sleep:
- Fruit use: The use of 1-2 kiwi 1 hour before bedtime is considered optimal.
- Cleaning from the peel: Kiwi can be eaten both with the peel (if it is thoroughly washed), and without it. Kiwi peel also contains many beneficial substances.
- Inclusion in the diet: Kiwi can be added to yogurt, smoothies or fruit salads.
The advantages of using kiwi for sleeping:
- Rich in vitamins and minerals: Kiwi is an excellent source of vitamins C and E, potassium, magnesium and folic acid.
- Contains antioxidants: Kiwi is rich in antioxidants that protect the body cells from damage.
- Contains serotonin: Kiwi contains serotonin, neurotransmitter, which regulates mood and sleep.
- Natural sleeping pills: Kiwi is a natural product that does not cause side effects associated with sleeping pills.
- Tasty and healthy: Kiwi is a delicious and healthy fruit that is easy to include in the diet.
Important warnings:
- Allergies: Kiwi can cause allergic reactions in some people. People with allergies to latex or other fruits should be careful when using kiwi.
- Acidity: Kiwi is a rather sour fruit, so it is not recommended to use it to people with a stomach ulcer or other diseases of the gastrointestinal tract.
- Interaction with drugs: Kiwi can interact with some drugs, such as anticoagulants (drugs that thinning blood). Before using kiwi as a sleeping pill, it is necessary to consult a doctor, especially if you take any medicine.
Conclusion:
Kiwi is a delicious and healthy fruit that can help improve sleep quality. Due to the high content of vitamins, minerals and antioxidants, kiwi helps to relax, reduce stress and improve sleep quality. The use of 1-2 kiwi an hour before bedtime can be an effective way to combat insomnia and improve overall well-being. However, before using kiwi as a sleeping pill, you need to consult a doctor, especially if you take any medicine.
5. Milk: warm comfort and tripophane for serene sleep (Milk: Warm Comfort and Traptophan for Serene Sleep)
Milk, especially warm, is a classic drink before bedtime, which is associated with comfort, relaxation and serene sleep. It is traditionally used to improve the quality of sleep, and this is scientific justifications associated with the content of tripophane and the psychological effect of heat.
Action Mechanism: Triptophanes and Psychological Comfort – Double Action for Strong sleep
- Triptofan: As mentioned earlier, Triptophanes is an indispensable amino acid that is necessary for the synthesis of serotonin and melatonin, two hormones playing an important role in the regulation of sleep. Milk is a source of tryptophan, although not the richest.
- Psychological effect: The use of warm milk before going to bed can have a psychological effect, reminding about childhood and causing a sense of comfort and safety. This effect can contribute to relaxation and decrease in stress, which, in turn, improves sleep quality. Heat can also contribute to muscle relaxation.
- Calcium: Milk is a good source of calcium, which also plays a role in the regulation of sleep. Studies show that calcium deficiency can lead to sleep disorders.
Scientific research confirms the effectiveness of milk for sleep:
- Although there are not so many studies on exclusively the influence of milk on sleep, studies about the influence of triple and calcium on sleep indirectly confirm its potential benefit.
- Studies have shown that the use of products rich in tripophane can contribute to falling asleep and improve the quality of sleep.
- Studies also showed that calcium supplements can improve the quality of sleep in people with calcium deficiency.
- Many studies emphasize the importance of psychological comfort and relaxation before going to bed to improve its quality. The ritual of eating warm milk can contribute to this.
How to use milk to improve sleep:
- Warm milk: The use of a glass of warm milk (not hot) is considered optimal 30-60 minutes before bedtime.
- Type of milk: You can use cow’s milk, goat milk or vegetable milk (for example, almond, soybean). It is important to choose milk without adding sugar and other artificial ingredients.
- Adding honey: To enhance the soothing effect, you can add a small amount of honey to the milk.
- Alternative options: Instead of simple milk, you can cook milk -based drinks, such as Latte with a small amount of caffeine (if the use of caffeine does not break your sleep) or herbal teas with milk.
Advantages of sleeping milk for sleep:
- The source of triple and calcium: Milk is a source of these two important nutrients that can help improve sleep.
- Salting effect: Warm milk has a calming effect, helping to relax and prepare for sleep.
- Psychological comfort: The ritual of drinking warm milk before bedtime can cause a sense of comfort and safety.
- Easy accessible: Milk can be easily purchased in most stores.
Important warnings:
- Lactose intolerance: People with lactose intolerance should avoid the use of cow’s milk or use alternative options, such as lactose milk or vegetable milk.
- Fat content: Whole milk contains a lot of fat, so it is not recommended for people who monitor their weight or have digestive problems. Small or half -carbonated milk is the best option.
- Allergies: People with allergies to milk should avoid its use.
- Added sugar: It is important to avoid eating milk with added sugar, as sugar can disrupt sleep.
Conclusion:
Milk, especially warm, is a classic drink before bedtime, which can help improve sleep quality due to the content of tryptophan and the psychological effect of heat and comfort. The use of a glass of warm milk 30-60 minutes before bedtime can be an effective way to combat insomnia and improve overall well-being. However, it is important to take into account the possible intolerance to lactose, fat content and allergic reactions.