Establish a Bedtime Routine: Engage in calming activities like reading, gentle stretching, breathing exercises, or meditation to signal your body it's time to sleep.
Limit Screen Time or Use Blue Light Glasses: Reduce screen exposure at least an hour before bed to avoid disrupting the sleep cycle. Consider reading a book, listening to soothing music, or using sound bowls instead.
Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet with blackout curtains, white noise machines, or essential oils like lavender for relaxation.
Here are natural foods and drinks that help promote better sleep:
Foods:
· Almonds: Contain magnesium and melatonin.
· Turkey: Has tryptophan to increase melatonin production.
· Cherries: High in melatonin.
· Bananas: Contain potassium and magnesium.
· Oats: Rich in complex carbohydrates and magnesium.
· Fatty Fish: Contains omega-3 fatty acids and vitamin D.
· Kiwi: Rich in antioxidants and serotonin.
Drinks:
· Chamomile Tea: Calms anxiety.
· Warm Milk: Contains tryptophan and calcium.
· Valerian Root Tea: Natural remedy for insomnia.
· Tart Cherry Juice: High in melatonin.