Last week we brought you the first part of our definitive alternative guide to help you sleep part 1. Well, today comes part 2! Find out how to get better sleep that natural ways. Forget side effect inducing drugs and embrace the alternative with Life Retreat.
Greek yogurt
Greek yogurt is packed with sleep health benefits. First, it’s a great source of natural calcium and protein, with higher amounts than most all other options listed here. It’s also high in magnesium, potassium and vitamin B6, which reduce stress and promote healthy blood pressure.
Lastly, the natural dairy proteins it contains actually promote relaxation and sleep in the body. If you’re lactose intolerant, homemade Greek yogurt may be beneficial since the probiotics in yogurt actually eat up the lactose for fuel, making it naturally lower in this milk sugar.
Always choose organic yogurt or at least choose companies that do not use antibiotics, hormones or GMOs. Also choose plain to avoid added sugars in sweetened varieties; top yours with berries, stevia or raw honey if you need natural sweetness.
Essential oils
Essential oils are another great natural remedy for insomnia and are a popular option for many ills. Lavender is one of the most well known for promoting sleep, but oil of oregano, peppermint, cinnamon and thyme also reduce stress and can help promote a healthier mood before bed.
Melatonin-producing foods
Aside from the foods listed here, you might also be interested to know that many foods contain properties that actually promote the release of melatonin directly.
These include oats, cherries, oranges, pineapples, bananas and tomatoes. So perhaps have a bowl of soaked oats with half a sliced banana and some cherries before bed instead of in the morning; call it breakfast for dinner!
Chia seeds
Last but not least, chia seeds are great sleep helpers. They are packed with calcium, magnesium and protein, not to mention vitamin B6 and potassium. All of these nutrients can help you get to sleep quicker, and they reduce stress.
Meditation and yoga
Meditation is another effective way to promote relaxation before bed, as is yoga. Whether you combine the two or try one or the other, you might find these natural options work better than drugs. They help produce feel-good hormones in the body and reduce stress that causes insomnia.
Natural supplements
Sleeping beauty. Taking a natural supplement may be necessary for some people even after implementing other natural remedies.
Natural supplements include magnesium citrate or oxide, valerian, L-tryptophan, melatonin, Calms Forte (a homeopathic option that is very effective), or using herbal teas such as chamomile, passionflower, or other bedtime teas that contain herbs that induce sleep naturally.
Study: Drink 2 tbs of This Before Bed
What to avoid:
Always avoid sugary, refined carbs and alcohol at night as they alter brain chemistry and may leave you awake at 3 a.m.
You should also be sure to avoid eating spicy foods before bed. Furthermore, turn on the fan or adjust your thermostat since a colder body temperature will help you fall asleep even faster.
It’s important to get at least 8–9 hours of sleep most nights, and do your best to never go below seven hours at the minimum. Unhealthy sleep levels can alter brain health, focus, digestion, and even cause heart disease and diabetes. Have you ever had sleep issues and solved them with a natural option? What worked for you?
Life Retreat is dedicated to helping you get a better night’s sleep, the natural way. Check out our Valerian Capsules.
Life Retreat is dedicated to helping you get a better night’s sleep, the natural way. Check out our Valerian Capsules.
