Drinking chrysanthemum tea, passionflower tea, and eating foods rich in magnesium such as pumpkin seeds, almonds, and peanuts have a sedative effect and help you sleep well.
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… Applying some of the methods below can improve sleep quality.
Eat foods with 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 from the National University of Singapore, based on four studies, found that tryptophan supplements may improve sleep quality.
However, taking tryptophan supplements is not recommended, as it can cause side effects such as nausea, vomiting, stomach pain, diarrhea, headaches, and blurred vision.
Magnesium supplement
The mineral magnesium has a sedative effect. A 2012 study by Tehran University of Medical Sciences, Iran and a number of units, on 46 elderly people, showed that magnesium supplementation supports the treatment of insomnia.
Foods rich in magnesium should be added to the diet such as pumpkin seeds, chia seeds, almonds, cashews, peanuts, black beans, spinach, and soy milk.
The US National Institutes of Health notes that people with frequent insomnia who want to take magnesium supplements to improve their sleep should consult their doctor. Because high doses can cause side effects such as stomach pain, nausea, vomiting, and diarrhea.
Peanuts contain magnesium which aids sleep. Image: May Cat
Use valerian root
According to a 2020 meta-analysis by Chiba University, Japan and a number of units, based on 60 studies, on more than 8,000 people, valerian root has an effect on gamma aminobutyric acid (GABA) concentrations – a calming chemicals in the brain. People who use valerian root regularly experience better sleep.
Valerian root should be taken one hour before going to bed. Some people may experience headaches, dizziness, itchy skin, and abdominal discomfort when using this herb, but the symptoms are usually mild.
Chrysanthemum tea
Drinking a cup of warm chamomile tea before going to bed helps relax you. According to traditional medicine, chamomile is used to reduce muscle tension and anxiety, creating a feeling of sleep. Some people may experience nausea, dizziness, and allergic reactions when using this tea, but usually there are very few side effects.
Passion flower tea
A 2021 study by Sapienza University, Italy, and a number of units, showed that passionflower is effective in reducing anxiety and helping sleep because it affects GABA concentrations 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.
Passion flower should not be used during pregnancy and breastfeeding. Passion flower is generally safe when used in moderate amounts.