Natural sleep aids: home remedies that help you fall asleep

Natural sleep aids: home remedies that help you fall asleep

Do you have difficulty falling into a peaceful, relaxing sleep? They are not the only one who sits at night: more than 8 million Germans suffer from poor sleep quality.

a disturbed sleep is more than just an inconvenience that makes it tired the next day: it can affect her emotional and physical health. He has a negative impact on your memory, your concentration and mood and increases your risk of depression, obesity, type 2 diabetes, heart disease and high blood pressure.

"It is not always necessary to get a recipe for a sleeping pills," she says. "There are natural ways to change the sleeping habits".

five tips for better sleep

drink sufficiently

No, no alcohol that can affect sleep. Gamaldo recommends patients with sleep problems warm milk, chamomile tea and sour cherry juice.

Although there is no scientific evidence that these nightly drinks improve the slumber, it cannot hurt to try them out, says Gamaldo. She recommends patients who want treatment without side effects or interactions with medication.

"It has long been assumed that warm milk contains chemicals that simulate the effects of tryptophan on the brain. This is a chemical component for the substance serotonin that is involved in the sleep-growth transition," says Gamaldo.

Camillet tea can also be helpful. "It is believed that it contains flavonoids that interact with benzodiazepine receptors in the brain that are also involved in the sleep-wake transition," she explains.

In addition, chamomile tea does not contain caffeine, in contrast to green tea or earl gray. And finally, sour cherry juice could promote melatonin production and support a healthy sleep cycle.

movement

physical activity can improve sleep, although the researchers are not quite sure why. It is known that moderate aerobic exercises increase the number of nourishing slow waves (deep sleep).

But you have to really tend it: Gamaldo says that aerobic training releases endorphins, chemicals that keep people awake. (That's why you feel so energetic after a run.)

In addition, the body core temperature can increase; This temperature rise signals to the body that it is time to get up and get started. If you have problems with sleeping, you should avoid training two hours before going to bed.

Use melatonin preparations

"Melatonin is a hormone that is naturally released four hours before falling asleep in the brain," says Gamaldo. It is triggered by the body's reaction to the reduced light exposure, which of course should happen at night.

Nowadays there is a lot of light when it is dark outside - be it from your cell phone, laptop or television. This unnatural exposure to light prevents the release of melatonin, which can make it difficult to fall asleep. Fortunately, melatonin is available in your pharmacy as a prescription -free preparation.

sleep in cool

"The ideal temperature for your thermostat is between 18 and 23 degrees," says Gamaldo. Women in menopause that suffer from hot flashes should keep the room as cool as possible and wear cotton or breathable fabrics in bed.

darkness

It is known that the light of a smartphone affects sleep. But what about the light in your bathroom? If you have to go to the toilet at night, do not switch on the light. "The latest recommendation is to use a flashlight when you have to get up at night," says Gamaldo because it causes less visual disorders. And remember: If you wake up for a toilet break, it can take up to 30 minutes to fall asleep again. That is completely normal, ”she says.
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