Insomnia? Looking for natural remedies to help you sleep? Discover the 6 natural sleep inducing procedures that are a must have! It’s the science of sleep!
I assume you’re familiar with the suggestion of counting sheep when you can’t sleep. I sincerely hope you haven’t tried! This is an example of well meaning, but totally wrong advice!
Please don’t count sheep. You will actually be stimulating your brain when you focus on counting instead of sleeping. Your excited brain is now focused on the task of trying to spot the sheep. It really makes it less likely for you to fall asleep.
Understanding the human sleep cycle.
If you are having difficulty sleeping, you are not alone. A recent Harvard study found that nearly 1 in 4 American workers have insomnia. That’s a lot of people who aren’t sleeping well!
The Science of Sleep (Why Natural Remedies Are the Answer)
The first thing you need to do in order to get a good and restful night’s sleep is to normalize your sleeping pattern. To understand why this is important let’s look at how we sleep.
Your body needs 6 things to be able to sleep:
1. Access to Tryptophan
In order to start the process of our body that leads to normal sleep, which is known as the science of sleep, you need to eat or drink foods that contain tryptophan, an essential amino acid,
2. 5-Hydroxy L-Tryptophan (5-HTP),
your body then adapts tryptophan in 5-hydroxy L-tryptophan, commonly known as 5-HTP,
Your body absorbs 5-HTP serotonin, Serotonin is a chemical that carries messages between nerve cells in the brain and the rest of your body. Serotonin plays an important role in many functions, including mood. Sleep,
Some serotonin is converted to melatonin. This is the key to getting good sleep. Melatonin is a hormone made by the pineal gland in your brain. This Regulates your body’s sleep pattern And sleep-wake cycle,
5. Access to Daylight
During the day you need to make sure you have access to normal natural daylight. when we exposed to daylight Our the body produces less melatonin That’s why we remain active and alert.
6. Dark to Sleep
melatonin is affected by light, gets darkerThe your body produces more melatonin, Melatonin is what makes your body and brain feel tired and enables you to fall asleep.
People who are not getting a good night’s sleep will find that one of the 4 chemical reactions is out of balance or not happening.
A deficiency, or imbalance, of tryptophan, 5-HTP, serotonin or melatonin, causes sleep deprivation, poor quality sleep, and even the inability to fall asleep.
melatonin important to the science of sleep.
Remember – your internal body clock is controlled by melatonin. The melatonin produced by your body is affected by light.
The darker it is, the more melatonin your body produces., Excess melatonin makes you feel tired and in need of sleep.
When exposure to light causes your body to produce less melatonin Makes you alert and you wake up wide awake.
tryptophan Is amino acids only that can be converted into 5-HTP and then to serotoninthat covers melatonin, So the only way your body can produce melatonin is by eating more tryptophan-rich foods. This is why natural sleep remedies really work.
foods high in Tryptophan.
Dietary advice for a good night’s sleep.
1. If you’re eating sugary cereals, it’s time to stop! Go for a whole grain, and add some milk and sliced bananas to it.
2. Add 3 High Tryptophan Food Types and boost your natural science of the sleep cycle.
3. While planning your meals make sure to choose proteins that are rich in tryptophan amino acid. This will boost your production of the sleep-inducing melatonin. Turkey, chicken, milk, cheese, nuts and seeds are great choices for supplementing your diet with tryptophan.
4. Combine your chosen protein foods with healthy carbohydrate foods. Good choices are rice, pasta and potatoes. These foods help your body get the most out of tryptophan.
5. Plan your main meal early in the evening. When you eat it, it increases the core temperature of your body. It is known to disturb sleep. A general rule is to have your evening meal at least four hours before bedtime.
6. If you feel hungry quickly, do not consume sugar because of the previous meal! A glass of warm milk and a wholemeal cracker or oat cake is a great tryptophan-rich snack.
7. Cut down on your caffeine intake. If possible, have your last caffeinated beverage no later than midday. It takes between five and six hours for your body to eliminate caffeine from your system.
8. Make sure you incorporate exercise into your daily routine. This is especially important if your lack of sleep is made worse by stress or anxiety. Brisk walks, yoga, or light stretching can be a helpful way to relax. When you exercise during the day, you are helping your body to naturally feel sleepy later in the evening.
9. Avoid using mobile phones, computers or electronic devices late in the evening. Light from the screens of electronic devices can have a stimulating effect. It is not helpful when trying to sleep.
I hope you enjoyed this post and now you understand the steps and procedures required to get a good night’s sleep. Including tryptophan-rich foods in your diet enables your body to produce melatonin which it needs for a healthy sleep cycle.
Ensuring your bedroom is as dark as possible will kickstart your body’s production of melatonin which makes you feel tired, relaxed and able to sleep soundly. sleep well!