Natural remedies for better sleep

Sleep is important

The importance of sleep for health probably needs no explanation. Sleep, however, sometimes has a greater influence on our mental health than is commonly believed. Through hormonal responses, repair processes are initiated in the brain and body. A few of the important hormones include melatonin, BDNF, and HGH. Conversely, to get good sleep, the stress hormone cortisol needs to be low. A comprehensive and somewhat lengthy explanation of sleep can be seen in this video. If you want to see the most important parts of this video, start at time 33:46.

Light in the eyes

The biggest factor influencing our sleep rhythm is the amount of light that enters our eyes. Do you want to sleep better? Ensure that you do not get unnatural light in your eyes after sunset, and especially no blue light. Red light, however, can be helpful. Under the influence of red light, more melatonin is released, and after an hour of exposure to red light followed by a period of darkness, it will ensure that you

falls asleep more easily. In the morning, you can wake yourself up by shining a bright light, and particularly blue light, into your eyes. This way, you can give the natural sleep-wake rhythm a helping hand. Sunlight during the day also helps to produce serotonin, and consequently melatonin in the evening.

Nutrition for better sleep

Any food that triggers a cortisol response can negatively affect sleep with frequent consumption. This means that sugars and especially fructose contributes to poor sleep and poor bodily recovery. We therefore recommend eating as many anti-inflammatory foods as possible, while avoiding added sugars in the evening. An example of a good diet is the anti-depression diet which contributes to a higher serotonin level (precursor of melatonin).

There are a number of melatonin-rich foods and foods containing melatonin precursors that can improve sleep if consumed an hour before bedtime.

In addition to anti-inflammatory polyphenols, the following types of vegetables and fruits also contain above-average amounts of tryptophan, 5-HTP, serotonin, and melatonin. Research shows that eating a handful of these foods improves falling asleep and sleep length.

In higher concentrations:

• Cherries
• Pineapple
• Banana
• Kiwi
• Plums
• Tomatoes

In somewhat lower concentrations:

• Avocado
• Dates (high in sugar)
• Grapefruit (may interact with medication)
• Melon
• Olives
• Broccoli
• Eggplant
• Figs
• Spinach
• Cauliflower
• Mustard seed
• Walnuts
• Almonds

Blood sugar level and sleep

Ideally, even with a good diet, you shouldn't be eating too much added sugar. The alternative carbohydrates are therefore the complex carbohydrates from natural, unprocessed foods. These complex carbohydrates provide a stable blood sugar level, which is good for serotonin levels and sleep. So, stop snacking after dinner unless it is something from the list above.

Soothing natural remedies

Besides natural foods, there are also herbs that can help you fall asleep. Examples include herbal teas such as valerian, hops, passionflower, California poppy, lemon balm, chamomile, and blue lotus.

Supplements and sleep

Soothing herbs and melatonin are also available in the form of supplements. However, there are more supplements that can have a positive impact on sleep. For example, CBD (from cannabis) can be good for sleep. Below are a number of other sleep-promoting supplements.

• CBD
• PQQ
• Krill oil (DHA)
• Fish oil (DHA)
• Lutein
• Vitamin B6
• GABA
• Magnesium
• Glycine
• Ornithine
• Theanine (for ADHD)

Things that disrupt sleep

You should avoid things that disrupt sleep as much as possible. For instance, noise and light can drastically interfere with sleep. Simple solutions include earplugs and eye masks. What do you do about irregular sleep times, sleeping much too little or much too long, long-distance flights, or working at night? Ultimately, there is always a solution if sleep is important enough to you. In any case, do not consume stimulants after midday, such as coffee and green tea.

Holistic approach

Here at Triptherapie, we firmly believe in the synergistic effect of a holistic approach. The healing power of psychedelic therapy, nutrition, and everything related to health amplify the individual effects. Do as much good as possible for the body you are temporarily borrowing from the Creator, the universe, or whatever you believe in. Give your body love, and that love will return in a healthy reflection of your reality.