by Hannah Kuenzi –
Whether it happens rarely or frequently, experiencing sleeplessness is frustrating for all who experience it. Instead of tossing and turning, try these natural remedies when experiencing bouts of insomnia.
Consume More Tryptophan
The post-Thanksgiving meal sleepiness isn’t a coincidence. The essential amino acid Tryptophan is to blame for your much need snooze after consuming a large plate of turkey – but why? Tryptophan is converted in the body into serotonin (your happiness hormone) which is later converted into melatonin (your sleep hormone).
Luckily, you can experience the “Thanksgiving effect” year-round by consuming these foods rich in tryptophan:
- Spirulina – 938 mg
- Chia Seeds – 738 mg
- Pepitas – 578 mg
- Roasted Soybeans – 575 mg
- Wheat germ – 398 mg
- Sesame seeds/tahini – 390 mg
- Flaxseed – 297 mg
- Cashews – 287 mg
- Pistachios – 284 mg
- Almonds – 281 mg
*(3)
Studies show that a glass of tart cherry juice may also aid sleep. Though the amount of tryptophan in cherry juice is smaller than that of a supplement, it is believed that the proanthocyanidins responsible for the red pigmentation of cherries may also be responsible for providing sleep benefits – an average of 84 additional minutes of sleep per night to be exact. (2)
Consume More Magnesium
Magnesium is a crucial essential mineral to many of the body’s functions. One lacking enough magnesium in their diet may experience a host of complications and symptoms, including disordered sleep. Some dietary sources rich in magnesium include:
- Whole grains
- Green leafy vegetables
- Legumes
- Cashews, almonds, and peanuts
- Pumpkin and squash seeds
- Bananas
- Baked potatoes
- Cocoa powder
- Fennel seed
- Basil
*(4)
Exercise
Exercising regularly is a great method when trying to regulate sleep. Incorporating an exercise regimen into your weekly routine will give you energy during the day when it’s needed, and help you drift off to sleep when it’s not.
Chamomile
Whether prepared into a relaxing night time tea or taken in an herbal supplement such as Native Remedies Serenite Jr., chamomile has long been used for helping both adults and children relax and fall asleep.
Valerian
Historically used as a sedative and sleep aid, Valerian is thought to increase the amount of gamma-aminobutyric acid in the body, which in turn regulates nerve cells and produces a calming effect. Although commonly prepared into a tea, some prefer taking a Valerian supplement such as Native Remedies SerenitePlus to avoid the strong odor that Valerian puts off (1).
Aromatherapy
Scents have the ability to induce physical reactions within the body. Have you ever smelled something that induced a particular memory recollection or emotion? The powerful aromas from particular essential oils have shown effectiveness in relieving feelings of stress and inducing relaxation and improved sleep. Try the following when feeling anxious and restless for a better nights sleep:
If you’re unsure of which of these would be best for you, a blend such Native Remedies AromaSleep will ensure that your olfactory senses receive the relaxing and harmonizing benefits that you desire.
Sleep tight and be well!
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Sources
1. Goodall, Claire. “18 Natural Sleep Aids to Get Better Sleep.” Everyday Roots. N.p., 05 Aug. 2016. Web. 23 May 2017.
2. “Study: Tart Cherry Juice Increases Sleep Time in Adults with Insomnia.” Choose Cherries. Cherry Marketing Institute, 28 Apr. 2014. Web. 23 May 2017.
3. Vukovic, Diane. “10 Tryptophan Foods Better than Turkey.” PlenteousVeg. N.p., 11 Apr. 2017. Web. 23 May 2017.
4. “Magnesium.” University of Maryland Medical Center. University of Maryland Medical Center, 6 Aug. 2015. Web. 23 May 2017.