Melatonin is one of the substances excreted by human body to create sleepiness Nature Sleep Review and improve sleeping quality. During night time and in a dark environment, the excretion of melatonin is at its peak. It will circulate through our whole bodies by blood and make us feel sleepy. However, if the environment is bright, the melatonin level will drop drastically. So, if you have to sleep during day time, try to maintain a dark environment. Studies also show that the level of melatonin will decrease with respect to the increase of age. When we are at our forties, the level of melatonin decreases to about quarter. By sixties, the melatonin level will decrease to about 10%. Food such as banana, oats and tomatoes contain high level of melatonin and will increase the sleeping quality.

Insomnia also associates with the lack of serotonin. Serotonin can be converted to melatonin by brain. During daytimes, the excretion of serotonin is higher compare to night time. And foods that contain serotonin such as bread, milk, cheese, walnuts, and almond are common in our diet. This is why we will feel sleepy especially after meal. To improve sleeping quality, we can have a slice of bread or a cup of warm milk before sleep. This will increase the level of serotonin and hence improve our sleeping quality.

Coffee is now very common in our daily life. Usually we will have it in the morning in order to increase our concentration and alertness. But how to get sleep if you have excessive caffeine in your body. To counter the effect of caffeine, put a few grams of sour date seeds in warm water and drink it an hour before sleep. This will decrease the level of norepinephrine in our blood. A recent study revealed that 45% of men and almost 30% of women snore regularly while sleeping. Snoring can be a frequent condition for these people but most people snore from time to time as well. Hence, snoring is indeed a common problem. So how do we stop snoring? Are there natural treatments or remedies that can help stop snoring?

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