Sleeping is important
How important sleep is for health probably doesn’t need to be explained. On the other hand, sleep sometimes has a greater impact on our mental health than is thought. Through hormonal responses, recovery processes are initiated in the brain and body. Some of the important hormones are, for example, melatonin, BDNF and HGH. To have good sleep, the stress hormone cortisol should, on the contrary, be low. A comprehensive and somewhat lengthy explanation about sleep can be seen in this video. If you want to see the most important part of this video, start at the appropriate 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 you do not get unnatural light into your eyes after sunset, and especially no 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 ensure that you
It is easier to fall asleep. In the morning, you can wake yourself up by, for example, shining bright light and especially blue light into your eyes. This can help the natural sleep and wake-up rhythm a little. Daytime sunlight also helps to produce serotonin and, therefore, melatonin in the evening.
Nutrition for better sleep
Any food that causes a cortisol response can negatively affect sleep when consumed frequently. This means that sugars and especially fructose contribute to poor sleep and poor body recovery. We therefore recommend eating as many anti-inflammatory (anti-inflammatory) foods as possible, avoiding added sugars in the evening.
There are a number of melatonin-rich foods and foods that contain the precursors of melatonin that can improve sleep if consumed an hour before bed.
The following types of vegetables and fruits contain, in addition to the anti-inflammatory polyphenols, also above-average amounts of tryptophan, 5-HTP, serotonin and melatonin. Research shows that eating a handful of these foods improves falling asleep and the length of sleep.
At higher concentrations:
- Cherry
- Pineapple
- Banana
- Kiwi
- Pears
- Tomatoes
In lower concentrations:
- Avocado
- Dates (high in sugar)
- Grapefruit (may interact with medication)
- Melon
- Olives
- Broccoli
- Eggplant
- Figs
- Spinach
- Cabbage
- Mustard seeds
- Walnuts
- Armpits
Blood sugar levels and sleep
Basically, you shouldn’t eat too much added sugar with a good diet. The alternative carbohydrates are therefore the complex carbohydrates of naturally unprocessed foods. These complex carbohydrates provide a stable blood sugar level and that is good for the serotonin level and also for sleep. So don’t eat sweets after dinner unless it’s something from the list above.
Calming natural remedies
Outside of natural foods, there are also herbs that can help you fall asleep. These include herbal teas such as valerian, hops, passionflower, sleep cap, lemon balm, chamomile, and blue lotus.
Supplements and sleep
The soothing herbs and melatonin are also available in supplement form. 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 some 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
Things that disrupt sleep should be avoided as much as possible. Sounds and light can drastically interfere with sleep. Simple solutions are earplugs and eye masks. What do you do if you have irregular sleep patterns, sleep too little or too much, long-distance air travel, or work at night? In the end, there is always a solution if sleep is important enough for you. In any case, do not take any stimulants after noon, such as coffee and green tea.
Holistic approach
Here at Triptherapie Mindful Health we believe deeply in the synergistic effect of a holistic approach. The healing effects of psychedelic therapy, nutrition, and everything related to health strengthen the individual effects. Do as much good for the body as you can temporarily borrow from the creator, the universe, or whatever you believe in. Give your body love and the love will be returned in a healthy reflection of your reality.