Many of us suffer from a lack of sleep that can extend into hours or nights! Therefore, we will learn together about things that help sleep and not think too much, whether for adults or children, and what foods and drinks may help sleep.

Things to help you sleep

Many people may suffer from some life stress, and whatever the source of these stresses, it may have an effect on the sleep period, causing other physical and psychological problems for the person who did not get enough sleep, so the following tips can help to help Overcoming this problem:

1. Avoid eating heavy or heavy meals before bed, and do not leave yourself hungry or full and unable to breathe.
2. Beware of alcohol, caffeine and nicotine.
3. Avoid taking long naps, try not to exceed an hour, and do not make it late, but if you work at night, you may need it in order to compensate for your lack of sleep, before continuing to work again.
4. You can take a shower or do relaxation techniques before bed to get relief.
5. Try to get 7 to 8 hours of sleep, and set yourself a specific time to sleep and wake up each day.
6. Make your room a suitable place to sleep, by keeping it cool, quiet and dark, and away from electronic devices before bed.
7. If your mind is busy thinking, write it down and then put it off for the next day, and find how to relieve stress by organizing the time and delegating tasks to others who can do it.
8. Give your body some activity during the day, such as playing some sports or taking a walk, but don’t make it too close to bedtime.

What do I do if I can’t sleep?

If you don’t get to sleep within 20 minutes, you can try getting out of bed and going to do an activity, such as reading or doing an activity that helps you relax, and when you feel tired, go back to bed, and this can be repeated as needed.

Things that help deep sleep?

There are some factors that can be taken into account and may help you sleep better, especially with regard to food and drinks, and we will learn more about these factors as follows:

Food and drinks that help sleep

Your interest in healthy foods helps you sleep better, including:

• Almonds are rich in important nutrients such as magnesium and melatonin, which may help you sleep.
• Walnut is rich in many nutrients, including minerals and vitamins.
• Chamomile tea is one of the herbal drinks that can reduce depression and anxiety, and thanks to some elements in this tea such as antioxidants, it can help to feel drowsy and reduce the feeling of insomnia.
• Eat fatty fish such as mackerel and tuna, which are useful and contain omega-3 and vitamin D.
• Dairy products.

Fruits that help you sleep

Some types of fruits can help to help you get better sleep overall, including:

1. Kiwi is an important source of vitamin C, and can help you sleep due to the presence of antioxidants and serotonin.
2. Bananas can help you get better sleep due to their magnesium content, but they are generally not considered a rich source.

Things that help children sleep

As for children, the following tips can help promote adequate sleep for them, through:

• Set specific and organized times for sleeping and waking up for the whole family, even during holidays.
• Define a specific routine for sleeping, and this will be with the participation of the family and the child as well, so you explain to him what to do before bed, it may help to commit and pay attention to the application of what he heard, and if a small child does not understand speech well, you can explain to him with pictures.
• Take care of feeding the child during the day, and you can give him a snack before bed, including a piece of fruit or whole grains with milk, and do not give them heavy or large meals shortly before bed.
• Provide a quiet, dark and cool place for your child, and if he is afraid of the dark, you can provide soft lighting in the room, or leave the door a little open to let the light in.
• You should be aware of your child’s usual requests to escape from sleep and stay up, such as going to the bathroom and drinking water or doing some activity, do all of this before bed and make it a routine, so that if it is bedtime and going to bed, he will not be allowed to get out of it.
• If your child wakes up, don’t argue, open up and interact with him, just take him back from his hand to the crib for bedtime.
• You can put a doll next to your child, so that he feels more company and safety.

In the end, after knowing the most important things that help sleep.. Try as much as possible not to change the routine and sleep schedules, so as not to gradually spoil everything, whether it is for yourself or your child.