Sleep is important
The importance of sleep for health probably doesn't need explaining. However, sleep sometimes has a greater impact on our mental health than is commonly thought. Hormonal responses initiate repair processes in the brain and body. Some of the important hormones include melatonin, BDNF, and HGH. To sleep well, the stress hormone cortisol needs to be low. A comprehensive and somewhat lengthy explanation of sleep can be found in this video. To see the most important parts of this video, start at [time missing]. 33:46.
Light in the eyes
The biggest factor in our sleep rhythm is the amount of light that enters our eyes. Want to sleep better? Avoid getting unnatural light in your eyes after sunset, especially blue light. Red light can be helpful, though. Red light releases more melatonin, and an hour after exposure to red light followed by a period of darkness will help you sleep better.
Fall asleep more easily. In the morning, you can wake yourself up by shining a bright light, particularly blue light, into your eyes. This helps support your natural sleep-wake rhythm. Daytime sunlight also helps produce serotonin, and thus melatonin in the evening.
Food for better sleep
Any food that triggers a cortisol response can negatively impact sleep when consumed frequently. This means that sugars, and fructose in particular, contribute to poor sleep and impaired physical recovery. We therefore recommend eating as many anti-inflammatory foods as possible, avoiding added sugars in the evening. An example of a good diet is: 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.
The following types of fruits and vegetables contain, in addition to the anti-inflammatory polyphenols, also above-average amounts of tryptophan, 5HTP, serotonin and melatonin. Research shows that eating a handful of these foods can improve 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, even with a healthy diet, you shouldn't eat too much added sugar. Alternative carbohydrates are complex carbohydrates found in natural, unprocessed foods. These complex carbohydrates maintain stable blood sugar levels, which is good for serotonin levels and sleep. So, don't snack after dinner unless it's something from the list above.
Soothing natural remedies
Besides natural foods, there are also herbs that can help you fall asleep. Think of herbal teas like valerian, hops, passionflower, California poppy, lemon balm, chamomile, and blue lotus.
Supplements and sleep
Calming herbs and melatonin are also available in supplement form. However, there are other supplements that can have a positive impact on sleep. For example, CBD (from cannabis) can be beneficial for sleep. Below are a few more sleep-promoting supplements.
- CBD
- PQQ
- Krill oil (DHA)
- Fish oil (DHA)
- Lutein
- Vitamin B6
- GABA
- Magnesium
- Glycine
- Ornithine
- Theanine (for ADHD)
Things that disturb sleep
Things that disrupt sleep should be avoided as much as possible. Noise and light, for example, can drastically hinder sleep. Simple solutions include earplugs and eye masks. What about irregular sleep patterns, sleeping too little or too long, long-distance flights, or working nights? Ultimately, there's always a solution if sleep is important enough to you. In any case, avoid stimulating substances like coffee and green tea after noon.
Holistic approach
Here at trip therapy, we firmly believe in the synergistic effect of a holistic approach. The healing powers of psychedelic therapy, nutrition, and everything related to health amplify the individual effects. Do as much good as possible for the body that you temporarily borrow from 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.