Everyone needs to get enough sleep to help the body to function properly, according to the NHS. Without enough good quality rest, it can make you feel grumpy and irritable, and you may not be working at your best. But you could boost your chances of a restful night’s sleep by making some changes to your diet. Having a mug of lemon balm tea before bed could be the best way to get a good night’s sleep.
Lemon balm tea has medicinal properties that helps to promote sleep, revealed physician Dr Andrew Weil.
It could help to prevent you from waking up in the night, while also stopping you from tossing and turning in bed, he said.
For the best sleep benefits, try taking around 80 to 150mg of lemon balm leaf extract before bed, added the doctor.
“Lemon balm has been used medicinally for centuries to address sleep disturbances, including restlessness and insomnia,” he said.
“Lemon balm extract, especially when combined with valerian root extract, can improve the quality of sleep in adults and children.
“Extract of lemon balm has significant antioxidant activity, and for people with cold sores, lemon balm in the form of a lip balm may shorten the healing time, prevent the spread of the infection, and reduce symptoms.
“In addition, it may be beneficial for addressing headaches, cramps and toothaches; and as an insect repellant and to treat insect bites.
“For sleep, look for a combination product that provides 80 to 150mg of lemon balm leaf extract and 160 to 320mg of valerian root extract, and take before bed.”
You could also get a better night’s sleep by eating an egg before bedtime, it’s been claimed.
Eggs contain an amino acid that triggers the release of serotonin – the relaxation hormone that promotes sleepiness.
Although it’s not recommended to eat a big meal for bed, an egg or two could provide some benefits to your sleeping habits.
It’s important to stick to regular sleep hours, as this programmes the brain and internal body clock to get used to a set routine, said the NHS.
Regularly winding down before bed could help you to fall asleep faster, it said. That can include any way of relaxing the body.
Some people find a warm bath helps them to rest better, while others prefer to write a to-do list for the next day.
The bedroom should be sleep-friendly, and a relaxing environment.
It should be dark, quiet, tidy and kept at a temperature between 18 and 24 degrees Celsius.
Published at Thu, 14 Feb 2019 22:21:00 +0000