You need to consume tryptophan, and essential amino acid, to start the process, and you need to get it from an outside source. In a two- step process that tryptophan is converted to 5-HTP, which is then converted into serotonin. The serotonin then converts to melatonin, which makes our body’s biological clock run smoothly and tell us when it is time to go to sleep and when it’s time to haul yourself out of your cozy bed. It is the master clock, if you will, making us sleepy-or alert-at the proper times, because melatonin produced is released in higher amounts the darker it is, while the amount lessens with more light. Since tryptophan is the only amino acid that can convert to serotonin, it is also the only one that can ultimately up your melatonin.
-Keep your bed easily accessible and approachable from all sides.
-Make the energy in the room fresh and help it flow by keeping the air pure, preferably with open windows. Also try to have several windows to allow in natural light.
-Have the bed positioned in such a way that you can see the door. Not being able to see the entrance to your bedroom can create a feeling of anxiety.
-Keep the room neat and clean with a balanced look and feel. Clutter and trash stresses you out and represents unfinished business, which can prevent you from really resting well in your room. On that note, it can also affect your sex life.
-strainer or infusion device, such as a tea ball
-8 oz. fresh water to boil
-8 oz. fresh water, hot from the tap
- Doing a series of gentle stretches
- Reading 1 chapter exactly of a book every night
Take a warm bath: There’s nothing quite like sinking into a warm tub to wash the stress of everyday life away and it also feels great to crawl into bed nice and clean. Add a few drops of your favorite essential oil (lavender is great) to get the soothing benefits of aromatherapy as well.
Sip something: Making up a nightly drink to help you fall asleep has the double benefits of the drink itself lulling you off to dreamland, and the ritual of drinking it which tells your brain and body “ok, it’s time to relax.” Doing something like reading while you drink your night time beverage adds a nice dimension to this habit.
Meditate: Take some time before you crawl in bed to meditate and clear your mind of cluttering thoughts. Thinking too much, as we all know, can keep you awake for hours as you churn over the same thoughts again and again. Getting a good night’s rest is not just about your body-with how complex our thinking process is, our minds need just as much help (if not more) to get ready for bed.
Cherries: Not too hard to guess since cherry juice was one of the first things listed, but they also contain tryptophan which is metabolized into serotonin and finally melatonin
-Freshly squeezed lemon juice (optional)
If you’re using fresh flowers, use only the flower heads and compost the stems. Place the flowers in a teapot, and in a separate pot bring 4 cups of cold water to a rolling boil. Pour the water in the pot over the flower in the tea pot. Let steep for 5-6 minutes and serve hot. Do the same process for dried as for fresh, but use 2 rounded tablespoons of dried flowers. Add a little bit of honey and milk to taste. Squeeze in the juice of a freshly sliced lemon to taste as well.
-2 teaspoons dried chamomile
-Honey to taste (optional)
-8 ounces of fresh water
-8 ounces of freshly boiled water
-honey or lemon to taste (optional)
-4 cups of boiling water
-A quart glass jar with a tightly fitting lid
-8 ounces of boiling water
-Honey to taste (optional)