Sleeping is important
How important sleep is for health probably doesn't need to be explained. Sleep, on the other hand, sometimes has a greater impact on our psychological health than what is thought. Repair work is initiated in the brain and body through hormonal responses. Some of the important hormones include melatonin, BDNF and HGH. To have good sleep, the stress hormone cortisol must be low. An extensive and somewhat long explanation about sleep can be seen via this video. If you want to see the most important part of this video, start by time 33:46.
Light in the eyes
The biggest factor for our sleep rhythm is the amount of light that enters our eyes. Do you want to sleep better? Make sure that you do not get unnatural light in your eyes after sunset, especially blue light. Red light can be helpful. Under the influence of red light, more melatonin will be released and after an hour of exposure to red light and then a period of darkness, you will
falls asleep more easily. In the morning you can wake yourself up by shining a bright light, especially blue light, into your eyes. This way you can help the natural sleep and wake-up rhythm. Sunlight during the day also helps to produce serotonin and thus also melatonin in the evening.
Nutrition for better sleep
Any food that causes a cortisol response can negatively affect sleep if used frequently. This means that sugars and especially fructose contributes to poor sleep and poor body recovery. We therefore recommend eating as many anti-inflammatory foods as possible, avoiding added sugars in the evening. It is an example of a good diet 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 eaten an hour before bedtime.
In addition to anti-inflammatory polyphenols, the following types of fruit and vegetables also contain above-average amounts of tryptophan, 5htp, serotonin and melatonin. Research shows that eating a handful of these foods improves sleep onset 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 medications)
- Melon
- Olives
- Broccoli
- Eggplant
- Figs
- Spinach
- Cauliflower
- Mustard seed
- Walnuts
- Almonds
Blood sugar levels and sleep
Actually, with a good diet you wouldn't eat too much added sugar. The alternative carbohydrates are the complex carbohydrates from natural unprocessed foods. These complex carbohydrates provide a stable blood sugar level and that is good for serotonin levels and also sleep. So don't eat sweets after dinner unless it is something from the list above.
Soothing natural remedies
In addition to natural foods, there are also herbs that can help you sleep. Think of herbal teas such as valerian, hops, passion flower, nightcap, lemon balm, chamomile and blue lotus.
Supplements and sleep
The soothing herbs and melatonin are also available in the form of supplements. However, there are more supplements that can have a good impact on sleep. For example, CBD (from cannabis) can be good for sleep. Below are a number of 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 example, sounds and light can drastically hinder sleep. Simple solutions are earplugs and eye masks. What do you do about irregular sleep times, sleeping far too short or far too long, long-distance air travel or working at night? Ultimately, there is always a solution if sleep is important enough to you. In any case, do not take activating agents after noon, such as coffee and green tea.
Holistic approach
Here at trip therapy we firmly believe in the synergistic effect of a holistic approach. The medicinal properties of psychedelic therapy, nutrition and everything related to health enhance the individual effects. Do as much good as possible for the body that is temporarily loaned to you by the creator, the universe or whatever you believe in. Give your body love and the love will return in a healthy reflection of your reality.
