9 Natural Ingredients to Get a Good Night’s Sleep

· December 15, 2016
To get a good night's sleep we should eat dinner at least two hours before going to bed. This way we can digest our food and it won't interfere with our rest.

Sleep is one of the most important biological activities for physical and mental health.

Even though many people ignore it, during the period of rest a series of functions are carried out. These are important for the optimum functioning of the organs and emotional health.

The problem is that modern lifestyles, in almost all cases, cause difficulties that are seen reflected in moods and the general state of health.  

Insomnia and sleep disorders are closely related to lack of concentration, irritability, depression, and a series of illnesses that affect the quality of life.

Due to this, it is vital to take note and adopt habits that improve sleep quality and allow improvements in a timely manner.

Certain natural ingredients can help us get a good night’s sleep. Below you’ll find nine of these sleep-promoting ingredients, so give them a try!

1. Milk


Warm milk is one of the most effective remedies for insomnia and sleep difficulties. This is due to a high amount of calcium and triptophan. This is an essential amino acid that increases the production of melatonin, a sleep hormone.

To benefit from this it is effective to drink a cup warm milk moments before going to bed.

2. Lettuce

A delicious salad of fresh lettuce serves as a natural alternative to medicines to fight the disturbances that impede getting a good night’s sleep.

This plant contains relaxants and analgesics that reduce tension, headaches and stress.

3. Valerian


The calming properties of valerian are scientifically proven. Many pharmaceutical companies use it to produce medications for insomnia, depression and pain.

Taking extracts or infusions of valerian elevates the sensation of wellbeing and increases the production of sleep hormones. 

The root of the plant contains active sources that relax the muscles, aid emotional balance, and prolong rest. 

4. Almonds

Almonds and dried fruit contribute to better sleep without interruptions.

This is because of the high content of tryptophan, an amino acid that increases the production of melatonin. 

Also, almonds supposedly contribute a significant amount of magnesium, which is an essential mineral that relaxes the muscles and is a sleep aid.

5. Honey


Honey contains a type of natural sugar that signals the brain that it should diminish the function of orexin-A. This substance is related to the inability to sleep without interruptions. Just add it to hot tea or a little hot water.

6. Dark chocolate

A small quantity of dark chocolate provides an extra boost of antioxidants to the body and increases sleep quality.

This delicious food stimulates the production of serotonin, a type of hormone that relaxes the body and the mind.

7. Bananas


Many natural health experts assure us that bananas are the best medicine for sleeping well. 

The advantage of natural remedies over conventional drugs is that there are no side effects and they provide nutrients that improve health.

Bananas are a natural source of tryptophan and stimulate the production of serotonin as well.

Also, they provide plenty of potassium and magnesium, two essential minerals that relax muscles and the nervous system.

8. Passion flower

Passion flower (Passiflora incarnata) is a traditional herb that is utilized in many cultures to calm the nerves and induce sleep.

It contains an active substance called harmine, which increases the production of serotonin and melatonin.                

This does not produce negative reactions in the nervous system and passion flower tea may be administered to children as well as adults in situations of stress, tension and difficulties in sleeping.

Do not take passion flower remedies in excess because they can cause drowsiness throughout the day.

9. Chamomile

Chamomile extract as well as infusions diminish tension and act as calming agents that contribute to better sleep.

These remedies are very gentle to the body and contain properties that relieve stress, pain, and digestive problems. In conclusion, remember that, as well as consuming these natural ingredients, you should have a pleasant atmosphere in your bedroom and make it as comfortable as possible.