A few days before autumn begins, it is of special interest to know a series of tips to combat insomnia . As health experts explain, insomnia is very common at this time of year due to internal chemical processes related to the change of time, light, temperature … External factors that cause an increase in melatonin, the hormone which is responsible for regulating sleep.
Sleep hygiene
Have you ever heard of sleep hygiene ? They are a set of habits related to the lifestyle that serves not only to sleep, but also to ensure quality sleep.
It is important to avoid the consumption of stimulant substances such as caffeine for five hours before going to bed . In addition, it is advisable to do moderate exercise in the morning or at noon to synchronize the biological clock.
Of course, you have to keep the room and bed clean , without light sources at bedtime and without noise. It is important to establish a schedule for going to sleep, which must be realistic and adapted to the needs of each person.
Feeding
It is essential to take care of your diet to combat insomnia in autumn. Tryptophan is an essential amino acid that the body does not manufacture by itself , and therefore can only be obtained through food. Its main function is to obtain serotonin, better known as the hormone of happiness.
Serotonin, in addition to regulating mood , also modulates important functions such as digestion, appetite or behavior.
What are the foods that facilitate sleep and help you sleep better ? Almonds and walnuts for their high melatonin content, blue fish being a rich source of Omega 3 fatty acids and vitamin D, and bananas, which are rich in melatonin, tryptophan and magnesium.
There are also some herbal teas that are great for better sleep.
- Linden: linden has relaxing properties that affect the nervous system. It works very well to combat insomnia and also reduces stress and anxiety.
- Lavender: a natural plant that reduces stress levels, relaxing the nervous system and promoting rest.
- Valerian: and, finally, the infusion of valerian, which helps to have a restful sleep. It reduces anxiety and is also very effective in relieving headaches.
