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9 Simple Tips for Getting Better Sleep



If you have been experiencing nights without sleep and days without energy, improving the quality of your sleep can improve your condition. For this reason, we have collected some science-backed information to help you get a top-quality, peaceful, and restorative night’s sleep.    

Enjoy a snooze-y supper 

Some foods contain the hormones and compounds needed to promote the chemical activity that is the sleep cycle. Magnesium and calcium are known for their sedative and relaxing effects. But here are some other foods that can help you get the rest and sleep you need.   

  • warm milk/soy milk
  • bananas
  • flaxseeds 
  • almonds
  • potatoes
  • tofu 
  • peanut butter
  • sunflower seeds 
  • plain yoghourt
  • oatmeal 

Many of these foods include the hormone melatonin, which helps encourage sleep and better rest.

Try to include one or more of these foods in your diet at least 4 to 5 hours before bedtime. 

Relax with Valerian 

Valerian root is a traditional herbal cure for restless sleep. It has been known to provide relief to the many disturbances that can afflict the mind and cause anxiety.  

This safe and completely natural relaxing root is still used in many countries of the globe today for people who need to “switch off” and get a comfortable night’s sleep. If it works for them it could be good for you as well.  

Eat breakfast by the window 

Are you part of the ‘hork it down the hatch and hit the road’ breakfast club? If you are, maybe you will benefit from a little peace and relaxation in the morning before you begin your day. Sitting by the window and allowing the rays of the sun to begin transforming the chemicals in your body is a good way to reset your body clock.  

In addition to making you feel more awake and alert, the sunlight will help you create an optimal chemical transformation that will lead to being more alert during the day and better rested at night.   

Snack yourself to sleep 

It is not generally advisable to eat a big meal too close to your bedtime, but enjoying a light snack right before bed can be a great way to doze off. Go for a light slack of carbs and proteins that can stabilize your blood sugars and keep you sound asleep. A good example would be an oatcake and a little almond butter.   

Make sure you get enough magnesium 

Magnesium is an essential mineral that can help people fall asleep and stay asleep for longer periods. A supplement should be taken with some other type of food, for example, almonds, avocados, dark chocolate, spinach, and tofu are all good delivery systems for your supplement.   


Our bodies create 5-HTP from foods that have a content of tryptophan —this includes salmon, eggs, turkey, and other types of seeds. This is then transformed into serotonin which is an important neurotransmitter that regulates good moods.  

If you believe that your poor sleep conditions have been caused by anxiety and worries, try improving your 5-HTP levels through diet. You may notice that the quality of your sleep and the serenity of your mind are vastly improved. 

Give caffeine a curfew

If you include a steaming espresso in your afternoon snacks, you will feel that caffeine surge late into the night. If you feel that you are having a hard time getting to sleep. One good thing to do is try kicking the caffeine habit. No more caffeine after 4 pm.  

That doesn’t mean you can’t enjoy your favorite hot beverages, just choose a decaf option. 

 Feeling sleep-tea? 

Aside from enjoying decaf beverages, you can also choose herbal teas and drinks that promote better sleep at night. Choose one of the following herbal teas that can help you relax and nod off, even if you suffer from insomnia.   

Lemon balm tea — a member of the mint family, lemon balm has been used as an herbal remedy for people with out-of-control stress that won’t let them sleep. A cup of tea can help you regain as much as 40% of your sleep quality.  

Chamomile tea — a charming, delicate, and relaxing tea, chamomile is one of the best things you can drink if feeling stressed, tired, and angry. It features an important antioxidant called apigenin. This nutrient can make you feel sleepy when it attaches to brain receptors.   

Show furry friends the door…

This is probably a tough call, but all furry creatures should be shown the door before you go to sleep. Your pets could be what is keeping you up at night and you don’t even realise it. If it is possible, shut the door to your room or get them to learn to sleep on the floor.

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