5 Ways That Help You Sleep Better Naturally

1. Food: Foods rich in tryptophan, melatonin, calcium, magnesium, serotonin, vitamin D, vitamin B are all responsible for a better sleep. Serotonin is a neurotransmitter which is responsible for moods and deep sleep. Tryptophan is an amino acid which helps to produce serotonin and melatonin. Tryptophan rich foods are salmon, poultry, eggs, cheese, spinach, seed, nuts, milk, turkey, tempeh, beans. complex carbs like sweet potato, oats, high fiber foods, apples, blue berries, chick peas, they can help to increase the serotonin level. 

Foods rich in antioxidants are responsible to remove toxins and aid better sleep. Magnesium and calcium play a huge role in better sleep, deficiency of magnesium can lead to frequently waking up in nights. Calcium helps the brain to use tryptophan to manufacture melatonin, which explains why milk helps to get good sleep since it contains both calcium and tryptophan. Cherries are packed with antioxidant and also contain melatonin, research has shown that drinking tart cherry juice before bedtime may help you fall asleep.

2. Natural sunlight helps to boost serotonin, sun exposure daily for some time will help you sleep better.

3. Exercise helps in the quality of sleep, but one should not exercise within 3 hours of bedtime, it will be hard to fall asleep.

4. Avoid exposure to artificial light, TVs, computer, EMF, cellphones one hour before bedtime, it will affect the quality of sleep.

5. Meditation and writing a gratitude journal before sleep will give you immense peace and restful sleep.