Sleep disturbance is a widespread phenomenon throughout the world. It is one of the leading causes of the low level of mental and physical health. Often the sleep disturbance is the first symptom of mental illness, says health info.
Improve sleep by using proper nutrition. If you want you fall asleep faster, eat food containing complex carbohydrates and at the same time, avoid foods containing a lot of protein in the hour or two before bedtime.
Preferable in the evening eat Turkey, bananas, figs, dates, yogurt, milk, tuna and bread from wheat flour. This food is rich in tryptophan, which promotes sleep. You can eat before bed half a grapefruit.
Avoid to eat at night bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage and sausage, spinach, tomatoes and wine. These foods contain tyramine which stimulates the brain.
The functioning of the digestive system in the night slows down, so food is digested with great difficulty. At night avoid heavy meals.
In addition, to improve sleep, helps herbal teas, prepared according to old recipes.
Calendula, motherwort, and thyme
Composition: motherwort – 5 g, thyme – 5 g, calendula flowers – 5 g.
10 g collection boil for 10-15 minutes in 200 ml of water, to insist 1 hour. Drink 100 ml of honey before going to bed.
Chamomile, mint and fennel
Composition: chamomile flowers – 5 g, peppermint leaves – 5 g, fennel fruit – 5 g, rhizomes of Valerian – 5 g caraway fruit – 5 g.
10 g of the mixture pour a glass of boiling water, heated in a boiling water bath for 30 minutes, cool, strain, overcome and bring boiled water to the amount of broth to the original volume.
Take 1-2 cups of morning, evening glass.
Lemon balm, motherwort, and Valerian
Ingredients: lemon balm leaves – 20 g, motherwort herb – 30 g Valerian root – 30 g
Tablespoon of the mixture pour 300 ml of boiling water, to insist 2 hours, strain. Drink 1 glass 3 times a day before meals. Taken as a sedative and hypnotic.
Composition: Valerian root – 1 tablespoon, boiling water – 200 ml.
1 tbsp. chopped Valerian root pour a glass of hot water, boil 15 minutes on low heat, insist 10 minutes and filtered. Take 1 tbsp.spoon 3 times a day.
Composition: crushed Melissa leaves – 1 tbsp, boiling water – 200 ml.
1 tablespoon of herbs pour 1 Cup of hot water and infuse for 30-40 minutes. Ready infusion filter. Take warm 1 tbsp. spoon 3 times a day and at bedtime.