Natural sleep aids
Alle about natural sleep aids
Many people have difficulty falling asleep or sleeping through the night from time to time. When sleep disorders (e.g. insomnia or sleep apnea) occur, more and more people are turning to natural sleep aids, which have fewer side effects than chemical sleep aids. There are a variety of ways to promote sleep naturally – from dietary supplements (supplements), teas and home remedies to simple changes in the sleeping environment.
Fall asleep better naturally
Restful sleep is essential for our health, performance and enjoyment of life. To help you get a good night’s sleep, we have put together some tips for you here.
Food supplements
Dietary supplements can offer a gentle and effective way to improve sleep, especially if the causes of sleep disturbances lie in a disturbed sleep-wake cycle or a deficiency of certain nutrients. Two widely used and well-researched supplements are melatonin and magnesium, which help to promote sleep and improve sleep quality in different ways.
Melatonin
The natural sleep hormone melatonin plays a central role in regulating the sleep-wake cycle. Many people use melatonin as a dietary supplement to promote sleep, especially for problems such as jet lag or sleep disorders caused by irregular sleeping habits. Melatonin helps to make it easier to fall asleep and can help to stabilize the sleep-wake cycle. It is important to observe the correct dosage and timing of intake to achieve the best possible effect.
Magnesium
Magnesium is a mineral that plays an important role in relaxing the muscles and calming the nervous system. It helps the body to relax and enter a state of calm, which makes it easier to fall asleep. Through its relaxing effect on the body, magnesium helps to improve sleep and increase the quality of sleep.
Tea and home remedies
In addition to dietary supplements, there are also numerous natural home remedies that can gently promote sleep. Teas in particular offer a pleasant way to prepare the body for the night. Chamomile tea is known for its calming and relaxing properties, which help to relax the body and ease the transition to sleep. Similarly, lavender tea has a relaxing effect and helps to calm the mind and body. The scent of lavender not only promotes relaxation, but can also improve the quality of sleep. Passion flower tea is traditionally used to alleviate sleep disorders. Its calming effect can help to shorten the time it takes to fall asleep and promote sleep. In addition, other home remedies such as warm milk with honey or a valerian bath can have a soothing effect and further help you to fall asleep.
Sleep hygiene
Sleep hygiene plays a central role in restful and healthy sleep. It involves a combination of the right sleeping environment and conducive behaviors. The bedroom should be quiet, dark and free from distractions. Earplugs can help to minimize disturbing noises. Equally important is a comfortable bed that supports the body well. The room temperature also has a major influence on the quality of sleep. A pleasant temperature of around 16 to 18 degrees Celsius promotes sleep, while temperatures that are too high or too low can have a negative impact on sleep. Light also plays an important role, as darkness supports the production of melatonin, an important sleep hormone. The room should therefore be as dark as possible, although blackout curtains or a sleep mask can be helpful. It is also advisable to avoid looking at electronic devices such as smartphones or tablets before going to bed, as the blue light from the screen can disrupt the natural sleep rhythm.
Nutrition
Nutrition has a direct influence on sleep quality. Certain foods can make it easier to fall asleep and deepen sleep. Foods rich in tryptophan play an important role in this. Tryptophan is an amino acid that the body converts into serotonin and later into melatonin – the hormone responsible for regulating sleep. These foods include nuts, seeds, bananas, turkey and dairy products. They promote the natural production of sleep hormones and can therefore help to improve sleep. On the other hand, the consumption of caffeine (e.g. in coffee or cola) and sugar should be reduced, especially in the evening, as these can affect the body and sleep. It is also advisable to eat light meals in the evening. A heavy dinner puts a strain on the digestive tract, which can disrupt sleep. Better are balanced, easily digestible options such as a salad with chicken or wholemeal bread with avocado, which do not put unnecessary strain on the body.
Sleep-promoting snack ideas
🥣 1. Rolled oats with banana and walnuts
→Oats provide complex carbohydrates, bananas contain magnesium & vitamin B6, walnuts tryptophan and healthy fats.
🍞 2. Wholemeal bread with cottage cheese or cheese
→ Wholemeal bread provides a steady supply of energy, and cheese provides tryptophan in a readily available form.
🥛 3. Warm milk with honey
→ Classic and effective: milk contains tryptophan, while honey promotes absorption into the brain by releasing insulin.
🍌 4. Banana with almond butter
→ Banana contains magnesium and carbohydrates, almond butter provides healthy fats and tryptophan.
🍫 5. Dark chocolate (min. 70 % cocoa)
→ Rich in tryptophan and magnesium – but enjoy in moderation!
🥜 6. Handful of cashew nuts or pumpkin seeds
→ Both are natural sources of tryptophan and ideal as a snack before bedtime.
Relaxation techniques
Relaxation techniques such as meditation and breathing exercises are an excellent way to calm the body before going to bed. They help to reduce stress and relax the mind, making it easier to fall asleep. Meditation, especially mindfulness and guided meditation, helps to calm the mind and put the body into a relaxed state. There are numerous apps and instructions that have been specially developed for the evening to promote sleep. Breathing exercises can also make the transition to sleep easier. Deep abdominal breathing and targeted breathing techniques, such as the 4-7-8 technique, calm the body, slow down the heartbeat and put the whole body into a relaxed state, which supports the process of falling asleep.
