For a better
night's sleep...

How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. Your food intake, bedroom environment, and day–to–day lifestyle choices can make an enormous difference to the quality of your nightly rest.

This website offers you tips that will help you optimize your sleep through an introduction of herbs, nutrients, fruit intake, bedroom environment and lifestyle, so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.

Enjoy some HERBS.

Chamomile tea

Valerian

Chamomile has mild sedative properties. It is safe even for children if taken in tea form. For adults, drinking chamomile tea several times throughout the day helps to calm and tone the nervous system, promoting restful sleep.
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Use chamomile cautiously if you are allergic to ragweed (the plants are related). Also, don't take chamomile tea if you are pregnant or nursing.
Valerian root has been used as a sedative and anti-anxiety treatment for more than 2,000 years. A review of 16 small studies suggests that valerian may help people fall to sleep faster. It also may improve the quality of sleep. Valerian becomes more effective over time, so it's best to take it every night for a short period of time.
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Taking valerian with sleeping medications or with alcohol can compound its effect, so don't use it with other sleep aids. Start with the lowest dose, then increase over several days' time. Valerian is considered safe to take for four to six weeks.

Take everyday NUTRIENTS.

Calcium

Melatonin

Vitamin B

Zinc

Calcium relaxes the nervous system and magnesium has been shown to help people with chronic sleep problems. A combination of calcium and magnesium (in a ratio of 2:1) seems to induce the best sleep.
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1.500-2,000mg daily, in divided doses, after meals and at bedtime.
Melatonin is a natural hormone that helps regulate the sleep-wake cycle (circadian cycles). Studies show that melatonin not only helps some people fall asleep, but also enhances the quality of sleep.
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Melatonin is considered generally safe for short-term use. However, there have been concerns about risks of bleeding (especially in people taking blood-thinners like warfarin). There also is increased risk of seizure, particularly in children with brain disorders.
Vitamin Bs improve adrenal gland functioning. When your adrenal glands don't function properly, it can cause insomnia or wakefulness. The two most important B vitamins for sleep are B3 and B6. Vitamin B3 increases REM sleep, which can decrease the number of times you wake up at night, and vitamin B6 supports serotonin production, which helps the body relax before falling asleep.
A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system. Zinc aids in the recovery of body tissues while sleeping.
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15mg daily.

Eat the right FRUITS.

Kiwi

Grape

Banana

A new study shows that daily consumption of two kiwis can improve the quality of sleep by forty percent! Kiwi is rich in calcium, magnesium and vitamin C, helps to neurotransmitter synthesis and transmission; in addition, it contains calcium and can stabilize emotional and inhibition of sympathetic.
Recent research has shown that grapes are also good for remitting insomnia. The reason is that grapes contain auxiliary substances sleep - melatonin.
Another great fruit is banana.Vitamin B6 and 5 - HT material which banana contains can effectively make from depressive symptoms, and promote sleep.

BEDROOM environment.

Keep the bedroom confortable and quiet. Keep the room dark. Turn down lights about an hour before bed to signal to the body that it’s time to relax. If too much quiet is the problem, try running a fan or playing a radio softly in the background. There are also devices available that generate "white noise" sounds like the ocean surf or a steady rain that help people who are "quiet-sensitive" to sleep. Also, use the bedroom only for sleep. Not for reading, working, eating, or watching television.
Sleeping mode
Day mode

Balance your
LIFESTYLE.

DOs

DON'Ts

  • Go to bed only when you are sleepy.
  • Keep a regular sleep-wake circle. Try to go to bed and wake up at the same time every day.
  • Set an alarm clock and get out of bed at the same time every morning, no matter how you slept the night before.
  • Exercise regularly in the late afternoon or early evening. But not within two hours of bedtime.Exercising five or six hours before bedtime may help you sleep more soundly.
  • Take a hot bath an hour or two before bedtime. For further relaxation, put several drops of a soothing essential oil in the bath water
  • Learn to put worries out of your mind. If you have occasional trouble getting to sleep, concentrate on pleasant memories and thoughts. Re-create a pleasurable time or event in your life and relive it in your mind. Learning a relaxation technique such as meditation or the use of guided imagery is extremely helpful in getting sleep patterns back to normal for many people.
  • Do not stay in bed if you are not sleepy. Get up and move to another room and read, watch television. Or do something quietly until you are really sleepy.
  • Do not nap during the day if this isn't a normal thing for you to do. Especially avoid napping later than 3pm.
  • Do not eat large meals within 2 hours of bedtime.
  • Avoid caffeine, alcohol, and nicotine in the 4-6 hours before bedtime.
  • Avoid bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, spinach, tomatoes, and wine close to bedtime. These foods contain tyramine, which increases the release of norepinephrine, a brain stimulant.