Natural sleep assistants: Complete guide to improve the quality of your night holiday
Table of contents:
- Understanding sleep and its importance:
- Sleep cycles and their role.
- The consequences of a lack of sleep for health.
- Common sleep disturbances.
- Factors affecting the quality of sleep:
- Biological factors (age, gender, genetics).
- Psychological factors (stress, anxiety, depression).
- Environmental factors (lighting, noise, temperature).
- Life (diet, physical activity, use of stimulants).
- Plants and herbs to improve sleep:
- Valerian: properties, use, dosage, side effects.
- Chamomile: properties, use, dosage, side effects.
- Lavender: properties, use, dosage, side effects.
- Melissa: properties, use, dosage, side effects.
- Hops: properties, use, dosage, side effects.
- Passiflora: properties, use, dosage, side effects.
- California Eshcholcation: properties, use, dosage, side effects.
- Other beneficial herbs (peppermint, St. John’s wort, helmet).
- Amino acids and nutrients to improve sleep:
- Melatonin: role in sleep regulation, dosage, side effects.
- L-tripthophanes: mechanism of action, sources, dosage.
- Glycine: impact on sleep, dosage, side effects.
- Magnesium: role in the relaxation of muscles and nervous system, sources, dosage.
- Calcium: influence on sleep, sources, dosage.
- B vitamins B (especially B3, B6, B12): role in the nervous system and sleep.
- Essential oils for relaxation and improving sleep:
- Lavender: use, methods of use (diffuser, bath, massage).
- Roman chamomile: application, methods of use.
- Sandal: application, methods of use.
- Ladan: application, methods of use.
- Ilang-Ylang: application, methods of use.
- Mayran: application, methods of use.
- Vetiver: application, methods of use.
- Other useful essential oils (bergamot, cedar).
- Precautions when using essential oils.
- Food products that contribute to sleep:
- Products rich in triple (turkey, milk, nuts, seeds).
- Products rich in magnesium (sheet vegetables, avocados, bananas).
- Products rich in calcium (dairy products, green vegetables).
- Tea with herbs (chamomile, valerian, lavender).
- Warm milk with honey.
- Cherry (source of melatonin).
- Kiwi.
- Life and hygiene of sleep:
- Regular sleep mode (to go to bed and get up at the same time).
- Optimization of the bedroom (darkness, silence, coolness).
- Avoiding caffeine and alcohol before bedtime.
- Regular physical activity (but not before bedtime).
- Limiting the use of electronic devices before bedtime (blue light).
- Relaxing rituals before bedtime (warm bath, reading, meditation).
- Stress management (yoga, meditation, breathing exercises).
- Breathing techniques to improve sleep:
- Breath with abdomen (diaphragmatic breathing).
- Technique “4-7-8”.
- The alternation of the nostrils (Nadi Shodhan).
- Progressive muscle relaxation.
- Meditation and awareness to improve sleep:
- Meditations of awareness (MindFulness).
- Body scan meditation.
- Visualization.
- Meditation of loving kindness.
- Acupuncture and acupressure to improve sleep:
- Acupuncture points associated with sleep (for example, the point of the “gates of the spirit”).
- How to conduct acupressure at home.
- Advantages and restrictions.
- Alternative methods of treating insomnia:
- Cognitive-behavioral therapy for insomnia (KPT).
- Light therapy.
- Biological feedback (biofidBek).
- Natural means to improve sleep in children:
- Safe herbs and additives for children (chamomile, lavender).
- Rituals before going to bed for children.
- Creating a calm sleep for sleep.
- When to consult a doctor.
- Natural means to improve sleep during pregnancy:
- Safe herbs and additives for pregnant women (with caution).
- Sleep poses during pregnancy.
- Tips for sleep hygiene during pregnancy.
- When to consult a doctor.
- Natural means to improve sleep in the elderly:
- Age -related changes in sleep.
- Safe herbs and additives for the elderly.
- The importance of the regime of the day and physical activity.
- When to consult a doctor.
- The combination of natural drugs and medications:
- The importance of consulting a doctor.
- Possible interactions between herbs, additives and drugs.
- When natural remedies can be insufficient.
- Side effects and precautions when using natural sleeping products:
- Allergic reactions.
- Interactions with drugs.
- Overdose.
- Individual intolerance.
- The importance of buying quality products.
- The choice of high -quality natural means:
- How to read labels.
- The choice of reliable manufacturers.
- Organic and environmentally friendly products.
- Certification and quality standards.
- Recipes and ideas to improve sleep:
- Recipe for tea with chamomile and lavender.
- Recipe for warm milk with honey and nutmeg.
- Bath recipe with essential oils of lavender and chamomile.
- Spray for pillows with essential oils.
- Myths and errors about sleep and natural means:
- Do you need to sleep 8 hours every night.
- Alcohol helps to fall asleep.
- Daytime sleep is harmful.
- All natural means are safe.
- What to do if natural products do not help:
- Repeated assessment of factors affecting sleep.
- Keeping a sleep diary.
- Appeal to a sleeping specialist (somnologist).
- Medical methods of treating insomnia.
Detailed consideration of each item:
1. Understanding of sleep and its importance:
Sleep is a fundamental need for the body, the same as food, water and air. During sleep, there are many important processes necessary for physical and mental health. The lack of sleep can lead to serious consequences, while high -quality sleep helps to improve mood, concentration, memory and general health.
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Sleep cycles and their role: Sleep is not a homogeneous state. It consists of several cycles, each of which includes various stages:
- Nrem 1 (N1): The transition from wakefulness to sleep. It lasts only a few minutes. The muscles relax, the heart rhythm and breathing slow down.
- NREM 2 (N2): A deeper sleep. The heart rhythm and breathing slow down even more. The brain produces bursts of activity, called “sleeping spindles” and “k-complex”.
- NREM 3 (N3): The deepest stage of sleep, also known as “slow sleep”. The hardest thing is to wake a person. At this time, tissue restoration, strengthening the immune system and the production of growth hormone occur.
- REM-сон (rapid eye movement): The phase of the quick eye movements. The brain is active, as during wakefulness. It is in this phase that we see dreams. REM-SN is important for training, memory and emotional regulation.
One sleep cycle lasts approximately 90-120 minutes. During the night, a person passes after 4-6 such cycles. It is important to go through all stages of sleep so that the body can fully rest and recover.
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The consequences of a lack of sleep for health: Chronic lack of sleep (less than 7-8 hours for adults) can lead to many negative consequences:
- Reducing cognitive functions: Deterioration of memory, concentration, attention and ability to make decisions.
- Increased risk of accidents: The drowsiness at the wheel or at the workplace increases the likelihood of errors and injuries.
- Weakening of the immune system: The lack of sleep makes the body more susceptible to infections and diseases.
- Weight gain: The lack of sleep affects hormones that regulate the appetite, which can lead to overeating and weight gain.
- Increased risk of chronic diseases: The lack of sleep is associated with an increased risk of developing cardiovascular diseases, type 2 diabetes, stroke and certain types of cancer.
- Mental disorders: The lack of sleep can aggravate the alarm, depression and other mental disorders.
- Libido decrease: The lack of sleep can negatively affect sexual desire.
- Premature aging: The lack of sleep can accelerate the processes of aging of the skin and other tissues.
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Common sleep disturbances: There are many sleep disturbances that can affect its quality and duration:
- Insomnia (insomnia): Difficulties with falling asleep, maintaining sleep or early awakening.
- Obstructive Apnoe SNA Syndrome (SOAS): A condition in which breathing temporarily stops during sleep.
- Restless legs syndrome (SBN): Unpleasant sensations in the legs, causing an irresistible desire to move them.
- Narcolence: Chronic neurological disorder, characterized by excessive drowsiness in the daytime and sudden attacks of sleep.
- Dawn (somnambulism): Walking or performing other actions in a dream.
- Nightmares: Terrible dreams that cause awakening.
- Bruxism: Grinding teeth in a dream.
- Changing time zones (Jetlag): Sleep disorder caused by a trip through several time zones.
- WORK MAST: Violation of circadian rhythms caused by work in night shifts.
2. Factors affecting the quality of sleep:
The quality of sleep is influenced by many factors that can be divided into biological, psychological, environmental factors and lifestyle.
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Biological factors:
- Age: With age, the structure of sleep changes. In older people, the amount of deep sleep often decreases and the number of awakening increases at night.
- Floor: Women more often than men suffer from insomnia, especially during pregnancy, menopause and postpartum period.
- Genetics: There is a genetic predisposition to some sleep disturbances, such as restless legs syndrome and narcolepsy.
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Psychological factors:
- Stress: Stress is one of the most common causes of insomnia.
- Anxiety: Anxiety disorders can cause difficulties with falling asleep and maintenance of sleep.
- Depression: Depression is often accompanied by sleep disturbances, such as insomnia or excessive drowsiness.
- Traumatic events: Traumatic events can cause post -traumatic stress disorder (PTSD), which is often accompanied by sleep disturbances.
- Chronic pain: Chronic pain can interfere with falling asleep and cause frequent awakening at night.
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Environmental factors:
- Lighting: Bright light, especially blue light from electronic devices, can inhibit the production of melatonin, hormone that regulates sleep.
- Noise: Noise can interfere with falling asleep and cause awakening at night.
- Temperature: Too high or too low the temperature in the bedroom can break sleep.
- The quality of the mattress and pillows: An uncomfortable mattress or pillow can cause discomfort and disrupt sleep.
- Electromagnetic radiation: Some people believe that electromagnetic radiation from electronic devices can affect sleep, although scientific data on this issue are contradictory.
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Life:
- Diet: Eating heavy food, spicy foods or a large amount of sugar before bedtime can disrupt sleep.
- Physical activity: Regular physical activity is useful for sleeping, but playing sports immediately before bedtime is not recommended.
- Eating stimulants: Caffeine, nicotine and alcohol can violate sleep.
- Incorrect sleep mode: The irregular sleep mode, when a person lays down and rises at different times every day, can disturb circus rhythms and cause insomnia.
- Day sleep: Too prolonged daytime sleep can make it difficult to fall asleep at night.
- WORK MAST: The work in shifts violates circus rhythms and often leads to sleep disturbances.
3. Plants and herbs to improve sleep:
Many plants and herbs have soothing and relaxing properties that can help improve sleep. It is important to remember that the effectiveness of herbs can vary from a person to a person, and before using any herbs it is necessary to consult a doctor, especially if you take any medicine.
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Valeriana Officinalis): Valerian is one of the most famous and studied herbs to improve sleep.
- Properties: Valerian contains compounds that affect the gamma-aminomatic acid (GABA), neurotransmitter, which plays a role in the regulation of the nervous system and sleep. Valerian helps to reduce anxiety, relax muscles and ease falling asleep.
- Application: Valerian can be taken in the form of capsules, tablets, tinctures or tea.
- Dosage: The recommended dosage of valerian varies depending on the form of release. It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime. For tea, 2-3 grams of dried root of valerian on a cup of water are usually used.
- Side effects: Valerian is usually well tolerated, but in rare cases it can cause side effects, such as drowsiness, headache, dizziness and stomach disorder. It is not recommended to use valerian during pregnancy and breastfeeding. Valerian can interact with some drugs such as antidepressants and sedatives.
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Chamomile (Matricaria Chamomilla): Chamomile is a popular grass with soothing and anti -inflammatory properties.
- Properties: Chamomile contains an apigenin, an antioxidant that binds to certain receptors in the brain, which can contribute to relaxation and reduction of anxiety.
- Application: Chamomile is usually consumed in the form of tea.
- Dosage: For the preparation of tea, use 1-2 teaspoons of dried chamomile flowers per cup of hot water. Insist 5-10 minutes.
- Side effects: Chamomile is usually safe, but in some people allergic reactions can cause allergic reactions, especially in those who have allergies to plants of the Astrov family (ambrosia, chrysanthemums, calendula). In rare cases, chamomile can cause drowsiness and disorder of the stomach.
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Лаванда (Ang auction lavandy): Lavender is a grass with a pleasant aroma, known for its soothing and relaxing properties.
- Properties: The aroma of lavender affects the nervous system, reducing anxiety and contributing to relaxation.
- Application: Lavender can be used in the form of essential oil, tea, infusion or added to the bath.
- Dosage: To use lavender essential oil, you can add a few drops to the diffuser or to the pillow. For the preparation of tea, use 1-2 teaspoons of dried lavender flowers per cup of hot water.
- Side effects: Lavender is usually safe, but in some people allergic reactions or skin irritation can cause. Lavender essential oil is not recommended to be consumed.
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Melissa Officinalis): Melissa is a grass with lemon aroma, which has sedative and antiviral properties.
- Properties: Melissa helps to reduce anxiety, improve mood and facilitate falling asleep.
- Application: The lemon balm can be consumed in the form of tea, tincture or added to the bath.
- Dosage: For the preparation of tea, 1-2 teaspoons of dried lemon balm leaves are used on a cup of hot water. Insist 5-10 minutes.
- Side effects: Melissa is usually safe, but some people can cause drowsiness or disorder of the stomach.
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Hops (Humulus lupulus): Hops – a plant used in brewing. It also has soothing properties.
- Properties: Hops contains compounds that can affect the GABA, like valerian. It helps to reduce anxiety and facilitate falling asleep.
- Application: Hops can be consumed in the form of tea, tinctures or capsules. It is often used in combination with valerian.
- Dosage: For the preparation of tea, use 1 teaspoon of dried hop cones per cup of hot water. Insist 5-10 minutes.
- Side effects: Hops can cause drowsiness, dizziness and stomach disorder. It is not recommended to use hops during pregnancy and breastfeeding.
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Passiflora Incarnata): Passion is a plant with beautiful flowers, which has soothing properties.
- Properties: The allotment contains compounds that affect the GABA. It helps to reduce anxiety and improve sleep quality.
- Application: Passion can be consumed in the form of tea, tinctures or capsules.
- Dosage: For the preparation of tea, 1-2 teaspoons of dried herb of chapter on a cup of hot water are used. Insist 5-10 minutes.
- Side effects: The passion -canal can cause drowsiness, dizziness and stomach disorder. It is not recommended to use a passion during pregnancy and breastfeeding.
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California escholtzia (Eschscholzia Californica): California esholcene, also known as the California poppy, is a plant with soothing and painkillers.
- Properties: California esch oscholzia helps reduce anxiety, relieve pain and improve sleep.
- Application: California esholcation can be consumed in the form of tea, tincture or capsules.
- Dosage: For the preparation of tea, 1-2 teaspoons of dried grass of California escholorce on a cup of hot water are used. Insist 5-10 minutes.
- Side effects: California esch oschoons can cause drowsiness, dizziness and stomach disorder. It is not recommended to use California eschscholzia during pregnancy and breastfeeding.
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Other useful herbs:
- Peppermint (Mentha piperita): Peppermint can help relax muscles and reduce anxiety.
- St. John’s wort (Hypericum Perforatum): St. John’s wort has antidepressant properties, but can interact with some drugs, so before use it is necessary to consult a doctor.
- SHOLINE (Scutellaria Lateriflora): The helmet helps to reduce anxiety and improve sleep.
4. Amino acids and nutrients to improve sleep:
Some amino acids and nutrients play an important role in sleep regulation.
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Melatonin: Melatonin is a hormone that is produced in the epiphysis (pineal gland) and plays a key role in the regulation of circadian rhythms, including the cycle of sleep and wakefulness.
- Role in sleep regulation: Melatonin helps the body prepare for sleep, reducing body temperature, blood pressure and cortisol level (stress hormone).
- Dosage: The dosage of melatonin varies from 0.5 mg to 5 mg for 30-60 minutes before bedtime. You should start with a minimum dose and, if necessary, increase it, but not exceed the recommended dosage.
- Side effects: Melatonin is usually safe, but some people can cause side effects, such as drowsiness, headache, dizziness, nausea and irritability. Melatonin can interact with some drugs such as antidepressants and anticoagulants.
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L-triptophan: L-tripthophanes is an indispensable amino acid that is the predecessor of serotonin and melatonin.
- The mechanism of action: L-tripthophanes is converted into serotonin, neurotransmitter, which plays a role in the regulation of mood, sleep and appetite. Serotonin, in turn, is transformed into melatonin.
- Sources: L-tripthophanes are contained in products such as turkey, milk, nuts, seeds and soy products.
- Dosage: The recommended dosage of L-tripteophan is 500-2000 mg for 30-60 minutes before bedtime.
- Side effects: L-tripthophanes can cause side effects, such as nausea, vomiting, diarrhea and drowsiness. L-tripthophanes can interact with some drugs such as antidepressants.
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Glycine: Glycine is an amino acid that plays a role in the regulation of the nervous system and sleep.
- Influence on the dream: Glycine can help improve sleep quality, reduce falling asleep and increase the duration of deep sleep.
- Dosage: The recommended dosage of glycine is 3 grams 30-60 minutes before bedtime.
- Side effects: Glycine is usually safe, but in some people it can cause nausea or stomach disorder.
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Magnesium: Magnesium is a mineral that plays an important role in many body functions, including the regulation of the nervous system and muscle relaxation.
- The role in relaxing muscles and the nervous system: Magnesium helps block NMDA receptors that excite the nervous system. He also participates in the production of GABA.
- Sources: Magnesium is contained in products such as sheet vegetables, avocados, bananas, nuts and seeds.
- Dosage: The recommended magnesium dosage is 200-400 mg for 30-60 minutes before bedtime. It is important to choose well -absorbed forms of magnesium, such as magnesium glycinate, magnesium tronate or magnesium citrate.
- Side effects: Magnesium can cause side effects, such as diarrhea, nausea and disorder of the stomach.
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Calcium: Calcium is a mineral that plays an important role in the transmission of nerve impulses and the regulation of muscle function.
- Influence on the dream: Calcium can help relax muscles and reduce anxiety, which can help improve sleep.
- Sources: Calcium is contained in foods such as dairy products, green vegetables and enriched products.
- Dosage: The recommended dosage of calcium is 500-1000 mg per day.
- Side effects: Calcium can cause constipation and disorder of the stomach.
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B vitamins B: B vitamins (especially B3, B6, B12) play an important role in the functioning of the nervous system and can affect sleep.
- Role in the nervous system and dream: Vitamin B3 (Niacin) helps transform triple to serotonin. Vitamin B6 is involved in the synthesis of neurotransmitters, including serotonin and GABA. Vitamin B12 is important for the health of nerve cells and can help improve sleep in people with a deficiency of this vitamin.
- Sources: B vitamins are contained in foods such as meat, fish, eggs, dairy products, whole grain products, legumes and green vegetables.
- Dosage: The recommended dosage of B vitamins varies depending on the specific vitamin.
- Side effects: B vitamins are usually safe, but in high doses, side effects can cause side effects, such as nausea, vomiting and skin rash.
5. Essential oils for relaxation and improving sleep:
Essential oils are concentrated plant extracts that have various therapeutic properties, including the ability to relax the nervous system and improve sleep.
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Лаванда (Ang auction lavandy): Lavender is one of the most popular and studied essential oils to improve sleep.
- Application: Lavender has a soothing, relaxing and antidepressant effect.
- Methods of use:
- Diffuser: Add a few drops of lavender essential oil to the diffuser and use it in the bedroom 30-60 minutes before bedtime.
- Bath: Add 5-10 drops of lavender essential oil to a warm bath and lie in it for 15-20 minutes.
- Massage: Mix a few drops of lavender essential oil with base oil (for example, coconut, almond or jojoba) and make a light massage of the neck, shoulders and back.
- On the pillow: Apply 1-2 drops of lavender essential oil on the pillow.
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Roman chamomile (anthemis nobilis): Roman chamomile has a softer and sweet aroma than German chamomile.
- Application: Roman chamomile has a soothing, relaxing and anti -inflammatory effect.
- Methods of use: Similarly, lavender, can be used in diffuser, bath, for massage or on a pillow.
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Sandalum Album: The sandalwood has a warm, wood aroma that helps to calm the mind and relax the body.
- Application: The sandalwood has a soothing, relaxing and antidepressant effect.
- Methods of use: Similarly, lavender, can be used in diffuser, bath, for massage or on a pillow.
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Incense (Boswellia carterii): Ladan has a woody, resinous aroma that helps to calm the mind and improve meditation.
- Application: Ladan has a soothing, relaxing and antidepressant effect.
- Methods of use: Similarly, lavender, can be used in diffuser, bath, for massage or on a pillow.
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Ilanga Odorata: Ilang-ylang has a sweet, floral aroma that helps reduce stress and anxiety.
- Application: Ilang-Ylang has a soothing, relaxing and antidepressant effect.
- Methods of use: Similarly, lavender, can be used in diffuser, bath, for massage or on a pillow.
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From Maurio (Origanum majorana): Majoran has a grassy aroma that helps to relax muscles and calm the nervous system.
- Application: Majoran has a soothing, relaxing and antidepressant effect.
- Methods of use: Similarly, lavender, can be used in diffuser, bath, for massage or on a pillow.
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Vetiver (Vetiveria Zizanioides): The vetiver has an earthy, smoky aroma that helps to ground and reassure the mind.
- Application: The vetiver has a soothing, relaxing and antidepressant effect.
- Methods of use: Similarly, lavender, can be used in diffuser, bath, for massage or on a pillow.
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Other useful essential oils:
- Bergamia (Citrus Bergamia): Bergamot has a citrus aroma that helps improve mood and reduce anxiety.
- Кедр (Atlantica): The cedar has a wood aroma that helps to calm the mind and improve meditation.
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Precautions when using essential oils:
- Do not use essential oils with unsolved on the skin. Always dilute them with base oil.
- Do not use essential oils inside, if this is not recommended by a qualified aromatherapist.
- Do not use essential oils on children without consulting a doctor.
- Do not use essential oils during pregnancy and breastfeeding without consulting a doctor.
- Draw an allergy test before using new essential oil. Apply a small amount of diluted oil to the skin and wait 24 hours to check if there is an allergic reaction.
- Store essential oils in a dark, cool place, far from sunlight and heat.
6. Food products that contribute to bedtime:
Some foods contain substances that can help relax and improve sleep.
- Products rich in triple:
- Turkey: The turkey contains a tripophane, an amino acid that is converted into serotonin and melatonin.
- Milk: Milk contains triple and calcium.
- Nuts: Nuts such as almonds and Gregs