5 simple ways to sleep well

Drinking chamomile tea, passionflower tea, and eating magnesium-rich foods like pumpkin seeds, almonds, and peanuts can have a calming effect and promote restful sleep.

Getting 7-9 hours of sleep each night is beneficial for overall health. Regularly lacking sleep increases the risk of heart disease, diabetes, memory loss, and more. Applying some of the methods below can improve sleep quality.

Eat foods containing tryptophan.

Tryptophan is a naturally occurring amino acid found in foods such as fish, chicken, milk, cheese, peanuts, sunflower seeds, and pumpkin seeds. A 2021 meta-analysis by the National University of Singapore, based on four studies, showed that tryptophan supplementation may improve sleep quality.

However, using tryptophan supplements is not recommended, as it can cause side effects such as nausea, vomiting, abdominal pain, diarrhea, headache, and blurred vision.

Magnesium supplement

The mineral magnesium has a calming effect. A 2012 study by Tehran University of Medical Sciences , Iran, and several other institutions, on 46 elderly people, indicated that magnesium supplementation helps treat insomnia.

Foods rich in magnesium that should be added to the diet include pumpkin seeds, chia seeds, almonds, cashews, peanuts, black beans, spinach, and soy milk.

The U.S. National Institutes of Health advises that people with chronic insomnia who want to use magnesium supplements to improve sleep should consult their doctor. This is because high doses can cause side effects such as stomach pain, nausea, vomiting, and diarrhea.

Peanuts contain magnesium, which supports sleep. Photo: Mai Cat

Use valerian root.

According to a 2020 meta-analysis by Chiba University, Japan, and several other institutions, based on 60 studies involving over 8,000 people, valerian root affects the concentration of gamma-aminobutyric acid (GABA) – a calming chemical in the brain. Those who regularly use valerian root experience improved sleep quality.

Valerian root should be taken one hour before bedtime. Some people may experience headaches, dizziness, itchy skin, or abdominal discomfort when using this herb, but these symptoms are usually mild.

Chamomile tea

Drinking a warm cup of chamomile tea before bed can help you relax. According to traditional medicine, chamomile is used to reduce muscle tension and anxiety, and to induce sleepiness. Some people may experience nausea, dizziness, and allergic reactions when drinking this tea, but side effects are generally rare.

Passionflower tea

A 2021 study by Sapienza University, Italy, along with several other institutions, showed that passionflower has an anxiety-reducing and sleep-improving effect due to its influence on GABA levels in the brain.

According to a 2011 study by Monash University, Australia, 41 people who drank a cup of passionflower tea before bed for a week had better sleep quality.

Passionflower should not be used during pregnancy and breastfeeding. In general, passionflower is safe when used in moderation.

Mai Cat (According to Very Well Health )

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