9 Natural Ways To Help You Sleep Better (try this tonight)

“Warm milk has long been believed to be associated with chemicals that simulate the effects of tryptophan on the brain. This is a chemical building block for the substance serotonin, which is involved in the sleep-wake transition,” Gamaldo says.
Chamomile tea can also be helpful. “It’s believed to have flavonoids that may interact with benzodiazepine receptors in the brain that are also involved with the sleep-wake transition,” she says.Melatonin is a hormone that is naturally released in the brain four hours before we feel a sense of sleepiness,” Gamaldo says. It’s triggered by the body’s response to reduced light exposure, which should naturally happen at night. 

These days, though, lights abound after it’s dark outside—whether it’s from your phone, laptop or TV. This exposure to unnatural light prevents melatonin release, which can make it hard to fall asleep. Luckily, melatonin is available in pill form at your local pharmacy as an over-the-counter supplement. The ideal temperature for your thermostat is between 65 and 72 degrees,” Gamaldo says. Women who are going through menopause and experiencing hot flashes should keep the room as cool as possible and wear cotton or breathable fabrics to bed.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep

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