Sleep, Tea, and Lifestyle Interventions: Non-Pharmacological Approaches to Rest and Recovery
4 types of tea to help you sleep
To sleep better, we may need to drink some beneficial teas. In her report, published by the American “Basel” website, author Elizabeth Inks reviewed the types of tea that have relaxing properties, which help them sleep faster and for a longer period of time.
The author stated that there are some common herbs that are used in making tea to help sleep, which scientific research has proven effective.
Before reviewing these herbs, it should be emphasized that you should consult a doctor before taking them:
1- Valerian Root Despite its bad smell, this medicinal plant has been used for centuries to treat many conditions, such as insomnia, stress, and headache.
At the present time, this plant is one of the most herbs that help in sleeping, with more research is needed to determine the effect of valerian root on sleep.
2- Passionflower Passiflora is used to treat many health problems, including restlessness, anxiety, and fibromyalgia, and some research supports their use to help sleep.
3- Chamomile This soothing tea contains antioxidants known as Apigenin, which bind to receptors in the brain responsible for relieving anxiety and stimulating sleep.
And one of the studies – which included eighty women in the postpartum period suffering from decreased sleep quality – revealed that the participants who drank chamomile tea daily for two weeks witnessed a marked improvement in the quality of their sleep.
4- Lavender herb Although some studies indicate that aromatherapy with lavender may help treat insomnia, it is not clear how much lavender tea has a great impact on sleep directly.
However, Abeer Al Khozama is widely known for its soothing and anti-anxiety properties, which makes it a great choice if you suffer from night anxiety that keeps you awake.
Golden tips for winter sports
Exercise is especially useful during winter, as it strengthens the immune system. To take advantage of the benefits of sports, the body should be well protected from the cold by wearing appropriate clothing.
German sports medicine specialist Karl-Heinz Zielberger said that exercise in winter has great health benefits.
Sport is also an effective weapon to fight the so-called ‘winter depression’, a seasonal depression caused by the dark, cloudy and rainy weather prevailing at this time of year. These symptoms include sadness, depression, mood disorder, loss of motivation, feeling tired and lethargy.
Winter depression can be countered by endurance sports, such as jogging and walking with sticks. It stimulates blood circulation, eliminates fatigue and improves mental and mood status.
Onion concept For his part, the German professor Ingo Frobose pointed to the importance of wearing appropriate clothing when exercising in winter, recommending to follow the concept of classes known as “bulb”; where a layer of clothing is worn directly on the skin to transfer sweat out, and above the training kit, on Wear a wind and waterproof jacket in case of exercise in rain and windy weather.
The director of the health center at the University of Cologne sports the importance of appropriate shoes as well, stressing the need to have a solid sole, in order to reduce the risk of injury and slip.
It is also important to protect the head and hands with a headscarf and gloves;
Inflammation of the heart muscle The German Society for Sports Medicine and Prevention of Exercise warned of a cold since it is an additional burden on the immune system.
The extra burden causes a weakened immune system, and germs spread more easily in the body, raising the risk of myocarditis, which in turn leads to life-threatening heart rhythm disorders.
To avoid this serious danger, you should stop exercising until the body is completely healing; then you should rest completely and drink plenty of fluids, vegetables, and fruits rich in minerals and vitamins.
After full recovery and return to sport should be exercised in moderation and raise the level of intensity gradually.
Winter exercise is also not allowed in case of high body temperature and swollen lymph nodes, or if the pulse during sleep is 8 to 10 pulses above normal.
Ways to combat stress and improve mood
When we are frustrated or stressed, we are eager to eat chocolate to modify our mood. But the truth is that the feeling of chocolate is short-lived, making us worse off than before.
In a report published on Health24, writer Jessica Pieters explains that the “quick fix” of sugars consumption is not working.
Vector responsible for happiness There are four neurotransmitters that make us feel comfortable, namely, endorphins, dopamine, serotonin, and oxytocin. Modern medicine research focused on serotonin and found that its decline causes mood disorders such as depression.
Learn about some foods that contribute to the natural production of serotonin, including:
1 – Foods rich in tryptophan It is recommended to take a small amount of tryptophan amino acids (grams only), which turn into molecules and increase serotonin levels. You can find grams of tryptophan at:
200 grams of soybeans. 200 grams of protein. 200 grams of ricotta cheese. 300 grams of fish, along with banana, avocado, and tomato.
2 – attention to intestinal health 80-90% of the production of serotonin occurs in the intestine, so attention to its health contributes to the adjustment of mood. You can improve gut function by:
Drink four to six glasses of water a day. Eat foods high in fiber. Eat foods that contain yeast, or probiotics.
3 – Monitor blood sugar Irregular blood sugar affects your mood. You may feel uncomfortable, tired, unable to concentrate, cravings for sugars, and to keep your sugar level stable:
Eat regular meals and avoid skipping any meal. Avoid foods rich in sugar and white flour. They are replaced by other unhealthy carbohydrates that contain a higher percentage of fiber, such as fresh fruits and vegetables (with little fruit consumption), barley, brown rice, lentils, beans, chickpeas, sweet potatoes, and corn. Eat fewer sugars than usual.
4 – Do not excess caffeine Caffeine is a stimulant that increases anxiety and affects the regularity of sleep, and therefore mood, so you should:
Reduce caffeine consumption to less than 300 milligrams per day. The most important caffeine-rich beverages are green tea and instant coffee. Consume alternative caffeine-free drinks such as rooibos tea and herbal teas in the afternoon and evening.
5 – Feed on omega-3-rich foods Multiple polyunsaturated omega-3 diets have been shown to reduce inflammation and reduce mood disorders such as depression.
These fats help alleviate neuritis and develop the structural structure of cell membranes and ensure their safety.
Fatty fish such as salmon and sardines are an important source of fatty acids.
If you don’t prefer fatty fish, take omega-3 supplements.
6 – Maintain moderate magnesium levels High levels of magnesium ensure deep sleep, by maintaining healthy levels of gamma-aminobutyric acid, a neurotransmitter that promotes sleep.
Spending a good night’s sleep will positively affect a person’s mood. Foods that contain magnesium are whole grains such as barley or buckwheat, nuts, legumes, and green leafy vegetables.
Finally to maintain a moderate mood, eat foods that stimulate serotonin production and improve bowel health and blood sugar levels as much as possible. In addition, try to stay away from caffeine and at the same time more than consuming fats containing omega-3 and magnesium.