Here are 5 natural methods to help improve sleep quality without the need for sleeping pills or artificial melatonin.
1. Balancing blood sugar
Unstable blood sugar can be the reason why you wake up in the middle of the night feeling a rapid heartbeat. A study in the journal Cureus in 2022 showed that imbalancing blood sugar can cause sleep disorders.
To overcome this, reduce your intake of refined carbohydrates in the evening and eat protein-rich foods like Greek yogurt, chia seeds and cinnamon before bed.
2. Support metabolism
Menopause slows down your metabolism, affecting your sleep cycle. A 2022 study in the journal Nutrients found that intermittent fasting can help regulate circadian rhythms and improve sleep.
Maintaining a 12-hour fast from dinner to breakfast helps activate ketosis, providing a stable source of energy for the brain and enhancing sleep.
3. Magnesium supplementation
Magnesium is known as a mineral that helps relax the nervous system. A 2023 study in the journal Biological Trace Elements confirmed that magnesium helps improve sleep quality.
Magnesium glycinate or magnesium L-threonate are the best choices because they are easy to absorb and can cross the blood brain barrier.
4. Drinking herbal tea
Herbal teas such as chamomile, hives and passionflower can help promote deep sleep. You should drink one to two cups of tea a day to improve sleep and reduce stress.
5. Exposure to natural light
Exposure to morning sunlight helps regulate circadian rhythms and promote natural melatonin production. Limit exposure to blue light from electronic screens before bed because it can disrupt circadian rhythms.
