Sleep is important
The importance of sleep for health probably does not need to be explained. Sleep, on the other hand, sometimes has a greater impact on our psychological health than what is believed. Through hormonal responses, repair work is started in the brain and body. For example, some of the important hormones are melatonin, BDNF and HGH. In order to have good sleep, the stress hormone cortisol must be low again. An extensive and somewhat long explanation of sleep can be seen through this video. If you want to see the most important part of this video, start by time 33:46.
Light in the eyes
The biggest factor for our sleep rhythm is the amount of light that enters our eyes. Do you want to sleep better? Make sure you don't get any unnatural light in your eyes after sunset, especially blue light. Red light can be helpful. Under the influence of red light, more melatonin will be released and after an hour after exposure to red light and then a period of darkness you will ensure that you
fall asleep more easily. In the morning you can wake yourself up by shining a bright light, especially blue light, into the eyes. This way, the natural sleeping and waking rhythm can lend a helping hand. Sunlight during the day also helps to produce serotonin and therefore also melatonin in the evening.
Nutrition for better sleep
All food that causes a cortisol response can negatively affect sleep when used frequently. This means that sugars, especially fructose contributes to poor sleep and poor body recovery. We therefore recommend eating as many anti-inflammatory foods as possible, avoiding added sugars in the evening. It is an example of a good diet anti-depression diet which contributes to a higher level of serotonin (precursor of melatonin).
There are a number of melatonin rich foods and foods containing melatonin precursors that can improve sleep if eaten one hour before sleep.
In addition to the anti-inflammatory polyphenols, the following types of fruit and vegetables also contain an above average amount of tryptophan, 5HTP, serotonin and melatonin. Research shows that eating a handful of these foods improves falling asleep and length of sleep.
In higher concentrations:
In somewhat lower concentrations:
- Dates (high in sugar)
- Grapefruit (may interact with medication)
- Mustard seed
Blood sugar and sleep
In fact, even with a good diet, you would not eat too much added sugar. The alternative carbohydrates are therefore the complex carbohydrates of natural unprocessed foods. These complex carbohydrates provide a stable blood sugar level, which is good for serotonin levels and also sleep. So don't eat sweets after dinner unless it's something from the list above.
Soothing natural remedies
In addition to natural foods, there are also herbs that can help you fall asleep. Think of herbal teas such as valerian, hops, passion flower, nightcap, lemon balm, chamomile and blue lotus.
Supplements and sleep
The soothing herbs and melatonin are also available in the form of supplements. However, there are more supplements that can have a good impact on sleep. For example, CBD (from cannabis) can be good for sleep. Below are a number of sleep-promoting supplements.
- Krill oil (DHA)
- Fish oil (DHA)
- Vitamin B6
- Theanine (for ADHD)
Things that disturb sleep
You should avoid things that disturb sleep as much as possible. For example, sounds and light can drastically hinder sleep. Simple solutions are ear plugs and eye masks. What do you do about irregular sleeping times, sleeping too short or too long, long-distance air travel or working at night? In the end, there is always a solution if sleep is important enough to you. In any case, do not take stimulants after noon such as coffee and green tea.
Here at trip therapy we firmly believe in the synergistic effect of a holistic approach. The medicinal effect of psychedelic therapy, nutrition and everything related to health enhance the individual effects. Do as much good as possible for the body that you are temporarily borrowed from the creator, the universe or whatever you believe in. Give your body love and the love will return in a healthy reflection of your reality.
The original post comes from the link below
Read more about our here psychedelic therapy in combination with treatment against depression, burnout, stress, fear, low self esteem, social anxiety, PTSD, insecurity and chronic inflammatory diseases.