Health Information

27 tips to help you sleep better


A worthy alternative to synthetic sleeping pills that have dangerous side effects is herbs. When used sensibly, they improve sleep, stabilize the psyche and positively affect overall health.

Herbs for good sleep, properties, ingestion, inhalation, baths and the rules for their adoption, contraindications - in the article.

7. Technology

To understand what specifically prevents you from sleeping normally, turn to modern technology. There are mobile applications and special devices (Zeo Personal Sleep Coach, Wakemate and others) that help to monitor the duration and quality of sleep. For example, for iOS there is a Sleep Cycle application, and for Android’s SleepBot.

8. The norm of sleep

The optimal duration of sleep is individual. But on average, it is believed that 7-8 hours are enough for normal life. Violation of the norm of sleep leads to an increase in the level of cortisol (the hormone of death) and various serious diseases. Therefore, try to sleep at least 7 hours a day.

Was it a tough week? Lie down after midnight? Give yourself a bonus in the form of an additional hour of sleep to restore strength and return to the accepted daily routine.

A short afternoon nap is very good for your health. But only short - no more than 30 minutes. If you take a nap longer, the body falls into deep stages of sleep - it will be difficult to wake up and get back to business.

Can't fall asleep? Do not turn from side to side, like a hula. Better get out of bed and do some quiet activity. For example, read or listen to the lounge.

14. Curfew

Many also spend the evening burying themselves in the computer monitor or sitting in front of the TV. Then turn them off and "fall" into the bed. But if you strive for a truly healthy sleep, then two to three hours before the end of the day, arrange a curfew for all gadgets. Bedtime is a time for relaxation.

17. Temperature

16-24ºС - this should be the temperature in the bedroom. In a stuffy and too hot room, a person often wakes up and falls asleep worse.

Bright lighting, and sometimes "harmless" light from the TV, can also create problems with sleep. If it is impossible to eliminate the light sources, then so that they do not interfere with your rest, use a sleep mask.

21. Muscle relaxation

Before going to bed, it is better to carry out the so-called muscle relaxation. It consists in alternately straining and relaxing various muscle groups. Tightened the muscles of the legs, counted to five, relaxed, strained the press, one-two-three-four-five, exhaled, etc. This procedure can be done while lying in bed. In addition, meditation helps prepare the body for sleep.

23. Hot showers or bathtubs

Before going to bed, the body must relax, so before you go to the kingdom of Morpheus, treat yourself to SPA treatments. A hot shower or bath will help relieve stress and cause drowsiness.

In addition to the bath, music has a very soothing effect on the body. Classics, folk or jazz - each has its own melody giving harmony. Find the music that brings you peace and listen to it before bedtime.

25. Lavender

Fragrances also affect sleep quality. Lavender is an excellent remedy for insomnia. Use scented candles or essential oils to fill the bedroom before bed with the scent of lavender.

As you already know, it should be cool outside, but warm inside. Drink a glass of warm milk, cocoa or tea before bedtime, and you will immediately want to sleep.

Sleep inducing ingredients

Often even dietary changes can help. Of course, a nutritious and balanced diet will help anyone live a healthier life, but in reality they know little that there are a number of different products that have their own properties that cause sleep. The three main substances that everyone needs to know about are tryptophan, serotonin and melatonin, all of which are necessary for good sleep.

Tryptophan is an amino acid found in protein foods such as turkey, steak and chicken, which is converted by the brain into serotonin. Serotonin is a chemical substance through which an electrochemical impulse is transmitted between brain cells and other cells in the body.

Serotonin deficiency can lead to anxiety and also make people want foods high in carbohydrates. Melatonin is formed from serotonin and is a hormone that helps regulate the body’s internal clock.

Coffee or tea

Of course, those who can’t fall asleep should know that there are products that should be avoided, and the most obvious of them is coffee. Most people know that coffee reduces drowsiness, but few are aware that a similar effect can last from ten to twelve hours after drinking.

Therefore, those who definitely need a cup of coffee, it is better to drink it in the morning. You can also always drink decaffeinated coffee or try something like green tea as an alternative.

Bedtime meal

As another general advice, it is better to avoid overeating late in the evening before going to bed, so you should eat dinner a bit earlier and avoid any “heavy” foods two hours before going to bed. However, on the other hand, if you go to bed on an empty stomach, then it is likely that you can turn around all night with the dream of food.

Products that help you fall asleep faster

According to research by universities in Pennsylvania and Rochester, if you drink a glass of cherry juice before bedtime, it will help you fall asleep faster. Cherries contain melatonin, a hormone that helps a person sleep.

A study published in the American Journal of Clinical Nutrition found that eating jasmine rice might help you fall asleep more easily. The reason for this is that rice has a high glycemic index, which promotes the gradual release of glucose into the blood stream, and also stimulates the production of tryptophan and serotonin in the blood, which stimulate sleep.

Kale (like other green leafy vegetables) is rich in calcium, which in turn helps the brain use tryptophan to produce melatonin and, therefore, helps bring about healthy sleep. It is believed that calcium deficiency can make it difficult to fall asleep.

Despite the fact that, as most people know, bananas are high in potassium, bananas are also an excellent source of vitamin B6, which is needed in the production of melatonin. At least that's what the results of a study published in the Annals of the New York Academy of Sciences read.

Hummus is a good source of tryptophan and the 5-HTP amino acid, which releases relaxing serotonin. Just a couple tablespoons of hummus can help fall asleep.

There is a reason why children drink milk before bedtime. It has already been proven that it can guarantee an excellent night's sleep. Milk contains both tryptophan and calcium, which helps regulate melatonin production. It should be drunk warm, as this will increase body temperature and make you feel sleepy.

If you include lettuce in dinner, this will help to fall asleep. It contains lactucaria, which has sedative properties that can affect the brain just like opium does.

A hot cup of tea, in terms of sleep-inducing properties, is like milk. According to the researchers, drinking a cup of this herbal tea leads to an increase in the level of glycine, a chemical that relaxes nerves and muscles and acts as a mild sedative, therefore contributing to a better night's sleep.

A study published in the Journal of Orthomolecular Medicine showed that when the level of magnesium in the body is too low, it makes it difficult to stay in a sleeping state. Given that almonds are full of magnesium, these nuts can be a great snack before bedtime.

Whole Wheat Bread

Carbohydrates in a piece of whole wheat bread (or whole grain bread) can increase the level of tryptophan in the blood, which, in turn, can cause drowsiness. White bread can also help with this, but whole wheat is much more effective, given that it does not increase blood sugar.

Walnuts not only contain high levels of tryptophan, but also their own form of melatonin. Like almonds, walnuts can be a great evening snack for someone who wants a good night's sleep.

Serotonin in dark chocolate leads to relaxation of the body. In addition, chocolate also has healing properties.

It turns out that excessive overeating is not the main reason why a person can start nodding after a Christmas dinner with a turkey. In meat, a high concentration of tryptophan, which can give a feeling of drowsiness, and can also improve nightly rest.

Tryptophan inducing sleep contains tuna. Also, according to an article first published in the Annals of New York Academy of Sciences, this fish is high in vitamin B6, which helps the body produce both melatonin and serotonin.

No matter how the night went, morning awakening is a real problem for many. 10 unusual alarms guaranteeing an early rise will help to solve it.

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Also called valerian stone, cat grass or incense, buldyryan.

The plant has been known since ancient times as adding strength, clarifying thoughts, driving away longing.

Valerian, which contains more than 100 biologically active components, is used to get rid of depression, neurosis, heart and headaches, seizures and many other problems.

Cat incense strengthens the nervous system and normalizes sleep.

The hypnotic effect is due to the strong sedative effect of alkaloids and saponins in the composition. No wonder valerian is found in many sedative medications.

For therapeutic purposes, rhizomes are mainly used, in them the concentration of nutrients is the highest.

in 100 ml of quality vodka we fall asleep 1 teaspoon of crushed roots, keep in a dark place for 3 weeks. Take 3-4 times a day before meals, 15-20 drops, in the absence of alcohol dependence.

a tablespoon of cat grass pour 200 ml of boiling water, insist 15 minutes in a water bath, let cool 45 minutes. We filter, the volume of the resulting broth is brought to the original. Take on the table. spoon 3-4 times a day on an empty stomach.

mix the roots of valerian with mint or lemon balm 1: 1, place in a linen bag, inhale the aroma before bedtime or put it next to the pillow. A continuous course can last up to 4 months (consult your doctor!).

If in the morning you feel heavy in the head, you should reduce the dosage (herbs and breaths) and increase the distance to the pillow.

2 tbsp. spoons of rhizomes of valerian fill with a liter of water, bring to a boil, hold in a water bath for 15 minutes, insist for three to four hours, filter and pour into a bath. The duration of the bath is up to 10 minutes. Course - 10 procedures every three days.

How to take a bath - at the end of the article.


Valerian is toxic, start taking it with minimal doses, observing your well-being.

Feline incense causes inhibition, which can be dangerous in activities involving a risk of injury.

Contraindications: low blood pressure, increased coagulability and blood thrombosis, diseases of the oral cavity and liver.

With caution in old age and with daytime sleepiness.

2. PEONY Dodging

The people call the plant Maryin or Zhgun root. Well established as a sedative and natural hypnotic.

Helps with obsessive fears, mental disorders, chronic fatigue, vegetovascular dystonia, convulsions, sleep disturbances. Improves cardiac activity, metabolic processes, stabilizes the psyche.

With insomnia, an infusion of the roots of the pearl grass is used:

Pour 5g (1 teaspoon) of chopped roots into a thermos and pour 400 ml of boiling water, insist 8-10 hours, filter. Take a quarter cup three times a day before meals.

We continue the course for 40 days, then take a two-week break and repeat if necessary.

We take a pharmacy 10% alcohol tincture (if there is no alcohol dependence) three times a day about 30-40 drops for a month.

For all its usefulness, peony is a poisonous plant, and therefore, introducing it into the diet, one should start with the smallest doses.

Contraindications: age up to 12 years, pregnancy and feeding, increased acidity of the stomach, low blood pressure

Chamomile officinalis is called uterine grass, blush, camilla, morgun.

It serves as an excellent remedy for insomnia, depression, heart, stomach, intestinal and headaches, neurosis, muscle cramps, viral infections, etc.

Cleanses toxins and toxins, relieves inflammation. In a word, uterine grass takes care of the whole body.

We prepare the infusion of herbs to normalize sleep in the traditional way (1 tablespoon per glass of boiling water, leave for about half an hour) and take 0.5 cups warm half an hour before bedtime.

we make a fragrant pillow with a camomile and breathe in its aroma while we sleep, laying not far from us.

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10 table. tablespoons of grass brew a liter of boiling water, hold in a water bath for 15 minutes, insist about 3 hours, filter. Course - 10 procedures.

Contraindications: pregnancy, mental disorders, inflammatory processes in the kidneys and genitourinary system, menstrual dysfunction, allergic reaction to abrosion.

It is not advisable to combine with sedative drugs.

The plant, affectionately nicknamed the motherboard, darling, stuffy or yen. Well calms and normalizes a dream. Effective for colds, tuberculosis, gastrointestinal, pulmonary, renal, and liver diseases. Reduces pressure, heals the skin and many others.

As we see, the popular name “motherboard” is quite justified, oregano has so many useful qualities.

prepare from 2 teaspoons of crushed dry raw materials and 200 ml of boiling water. We insist 30 minutes, filter and drink half a glass of warm tea half an hour before going to bed. You can add honey (1 tsp).

make a herbal pillow and inhale the aroma of grass during sleep or at bedtime.

add three tablespoons to three liters of boiling water. tablespoons oregano and insist for three hours. Course - 10 procedures.

Contraindications: pregnancy, cardiac, vascular, gastrointestinal diseases, high blood pressure.

The use of lemon balm (lemon mint, honey, bee) is indicated for many health problems, including insomnia, heart and head pain, neurosis, depression, hysteria.

A bee-eater reduces stress, anxiety, relaxes and helps improve sleep.

Lemon mint tea is easy to make:

pour a few leaves with boiling water and insist for about 15 minutes. Drink before bed for half an hour.

Herbal pillows are made from lemon balm and added to the healing baths (the method is described above).

Contraindications: hypotension, children under 3 years old, individual intolerance.

The grass effectively calms and relaxes, relieves nervous tension, restores a full sleep.

Relieves pain of a different nature, normalizes metabolism. Helps with liver and intestinal disorders, any vascular problems, as well as in the fight against oncology.

There are many options for a healing drink for a good sleep.

You can add a few mint branches when brewing tea or prepare an infusion from a tablespoon of herbs and a glass of boiling water, we insist for 15 minutes and drink during the day and before bedtime.

Herbal pillows are made from mint and added to healing baths.

Contraindications: intolerance, hypotension, varicose veins, age up to 3 years, daytime sleepiness, thick blood and thrombosis, infertility.


The mild action of the grass allows it to be used to calm even the smallest children. Motherwort reduces mental stress, normalizes sleep, high blood pressure, eliminates convulsions, etc.

We do the infusion like this:

pour a glass of boiling water 2 tbsp. l raw materials, we insist until it cools, filter, bring to the original volume with boiled water.

one table each. spoon 3 times a day, or half an hour before bedtime 2 tbsp. spoons. At the same time, it is possible to take an independent infusion as well as as part of tea.

Motherwort is also effective in the form of inhalations (herbal pads at night) and baths.

Contraindications: hypotension, bradycardia, pregnancy, lactation, intolerance, age up to 12 years.

Motherwort does not combine with alcohol and sedatives.

Even our forefathers attributed to the "Bogorodskaya grass" or thyme amazing healing properties.

Bogorodskaya grass is a storehouse of valuable properties. It is useful for the whole body without exception: it treats heart, head, nervous, gastrointestinal diseases.

Thyme copes with insomnia, strengthens the immune system, relieves depression and overwork.

In order for the sleep to return to normal, we prepare the infusion in the traditional way (1 tbsp.spoon per 200 ml of boiling water) and take a couple of tablespoons three times a day or 100 ml at night. Or add thyme to regular tea when brewing.

Thyme is also effective in the form of inhalations (herbal pads at night) and baths.

Contraindications: pregnancy, lactation, acute phases of diseases of the liver, kidneys, stomach.

Referred to as a butterfly, colored grass, lavender and Indian spikelets, the grass has a lot of advantages: a powerful bactericidal and antiseptic, a wonderful analgesic, heals wounds and burns, a strong antidepressant.

Lavender is indicated for many health disorders: diseases of the vessels of the brain, infectious, skin, nervous disorders, headaches, hypertension, seizures, and many others.

Lavender perfectly calms and improves mood.

For the treatment of insomnia, lavender is used in several ways.

tea - pour a tablespoon of flowers with a glass of boiling water, insist for about ten minutes. We drink the drink three times during the day.

Infusion - 1.5 table. spoons of flowers pour 400-500 ml of boiling water, insist half an hour. Drink 4 times a quarter cup

Inhalation with a lavender pillow will help you fall asleep easier and sleep better.

A lavender bath is prepared from 50 g of herbs and a liter of boiling water, the boiled mixture is heated for 10 minutes in a water bath and insisted for three hours.

Important! A bath can dramatically lower blood pressure; consult your doctor.

Contraindications: pregnancy, lactation.


For a tangible calming and lulling effect, fireweeds are called “drone” or “snooze”. And all thanks to the composition rich in magnesium, flavonoids and B vitamins, which is very favorable for the nervous system.

Fireweed heals the whole body, promotes metabolism, lowering cholesterol, getting rid of migraines, healing wounds, strengthening blood vessels, prolonging youth.

Ivan tea is a strong antioxidant that resists the harmful effects of stress, alcoholism, atherosclerosis, and oncology.

2 tbsp. tablespoons of dried and crushed raw materials of this plant pour 400 ml of boiling water, leave for 2 hours. Drink 100 ml half an hour before meals, and the last portion before bedtime.

• When combined with sedative, antipyretic drugs, a doctor’s consultation is necessary.
• Fireweed has a cumulative laxative effect, monitor the reaction of the gastrointestinal tract.
• Take care with thick blood.

Contraindications: varicose veins, thrombosis, intolerance.

Baths with fireweed will help to relax and fall asleep, and also serve as a prevention of inflammatory processes, arthritis.

A glass of dry raw material is poured with two liters of boiling water, insisted for about an hour, filtered and added to water. Course - 11 baths.

Important Nuances

The use of a new plant for you should begin with minimal doses.

If in the morning you are overcome by lethargy, and drowsiness during the day, you should reduce the dosage or stop taking it altogether.

Consultation with the attending physician is mandatory in order to exclude side effects and determine the compatibility with pharmacy drugs already taken.

Herbs for good sleep are a great substitute for artificial sleeping pills. Medicinal herbs have a wide range of healing effects on the whole body and a predictable result with proper use.

Elena Valve for the Sleepy Cantata project

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