Sleep is vital to our survival. It is one of the most important physiological functions of the body. It promotes healing, encourages muscle growth, and prevents disease.
Find here how you can improve the quality of your sleep and fight sleep disorders. Revival recipes will help you to prevent problems with nighttime urination, combat restless leg syndrome, and eliminate daytime drowsiness, as well as fall asleep faster, stay asleep longer, and achieve better sleep quality in general.
Science behind sleep
Even after decades of research, the exact reason why we sleep remains one of the most enduring and intriguing mysteries in health science. To try to get to the bottom of this question, experts analyze how sleep works and what happens when we don’t get enough sleep.
Studies demonstrate that sleep is incredibly complex and has effects on virtually all systems of the body. Multiple parts of the brain are involved in the processes of producing hormones and chemicals that regulate sleep and wakefulness.
There are two basic types of sleep: rapid eye movement (REM) sleep and non-REM sleep (which has three different stages). Each is linked to specific brain waves and neuronal activity. You cycle through all stages of non-REM and REM sleep several times during a typical night, with increasingly longer, deeper REM periods occurring toward morning.
Two internal biological mechanisms–circadian rhythm and homeostasis–work together to regulate when you are awake and sleep.
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You spend about 2 hours each night dreaming but may not remember most of your dreams. Its exact purpose isn’t known, but dreaming may help you process your emotions. Events from the day often invade your thoughts during sleep, and people suffering from stress or anxiety are more likely to have frightening dreams. Dreams can be experienced in all stages of sleep but usually are most vivid in REM sleep.
Why good sleep is important
Sleep significantly impacts brain function. A healthy amount of sleep is vital for “brain plasticity,” or the brain’s ability to adapt to input. If we sleep too little, we become unable to process what we have learned during the day, and we have more trouble remembering it in the future. Researchers also believe that sleep may promote the removal of waste products from brain cells—something that seems to occur less efficiently when the brain is awake.
Deep sleep seems to be a time for your body to renew and repair itself. Blood flow is directed less toward your brain, which cools measurably. At the beginning of this stage, the pituitary gland releases a pulse of growth hormone that stimulates tissue growth and muscle repair. Researchers have also detected increased blood levels of substances that activate your immune system, raising the possibility that deep sleep helps the body defends itself against infection.
Sleep also plays a role in metabolism: Even one night of missed sleep can create a prediabetic state in an otherwise healthy person.
When people don’t get enough sleep, their health risks rise. Symptoms of depression, seizures, high blood pressure, and migraines worsen. Immunity is compromised, increasing the likelihood of illness and infection.
Problems with sleep and symptoms
Sleep deprivation is when a person doesn’t get enough sleep. This can be a short-term issue, affecting one or a few nights, or it can be a chronic concern that lasts weeks or even months.
Sleep deprivation can also take different forms. For some people, sleep deprivation happens because they stay awake instead of sleeping. Others may be sleeping, but they are not getting quality sleep, so they still wake up feeling tired.
Sleep deprivation usually is not a major problem in limited, isolated amounts. However, research shows that chronic sleep deprivation can cause or contribute to a variety of health issues.
Please note that sleep deprivation is what happens when you do not give yourself enough time to sleep, do not get enough sleep, or both. When you are unable to sleep when you try, it is insomnia, which is one of the sleep disorders.
The collective term sleep disorder refers to conditions that affect sleep quality, timing, or duration and impact a person’s ability to function properly while they are awake. These disorders can contribute to other medical problems, and some may also be symptoms of underlying mental health issues.
More than 100 specific sleep disorders have been identified, and today’s classifications use complex methodologies to categorize these disorders based on causes, symptoms, physiological and psychological effects, and other criteria.
However, most sleep disorders can be characterized by one or more of the following four signs:
- You have trouble falling or remaining asleep
- You find it difficult to stay awake during the day
- There are imbalances in your circadian rhythm that interfere with a healthy sleep schedule
- You are prone to unusual behaviors that disrupt your sleep
- On average, we spend about 25 years of our lives in sleep, and we dream for six years, that is, a quarter of the total time.
- According to experts, if you need less than 5-9 minutes to fall asleep, chances are you’re experiencing a sleep deficit. The “norm” is to fall asleep for 10-15 minutes.
- A person can live without sleep for only a few days, but science knows unique cases. For example, a soldier of the Austro-Hungarian army, Paul Kern, was wounded in the head, which destroyed part of the frontal lobe of his brain. As a result, Paul stopped sleeping and feeling pain. He was repeatedly examined by Hungarian doctors, but they were not able to find the cause of this condition or eliminate it. Paul died 40 years later, never having fallen asleep in all that time.
- Almost all people in the world dream, but 90% of the dreams we have seen are forgotten within half an hour after waking up. If you wake up a person at the stage of REM sleep, then he will remember his dream to the smallest nuances. There are techniques for the so-called “lucid dreaming” when you can not only remember your dreams but also control them.
- We begin to dream while in the womb, but dreams are limited by sounds. This happens in the last weeks of pregnancy.
- Until the age of 3, children do not see themselves in dreams. And from the age of three to eight, children have more nightmares than in adulthood.
- Blind people from birth do not see pictures. Their dreams are filled with sounds, smells, and tactile sensations.
- Sometimes it seems to us that in a dream, we see strangers. However, this is not the case. It is scientifically proven that we dream only of those people whom we have seen in reality at least once in our lives.
- In a dream, we briefly lose the ability to move. This happens during the rem phase of sleep, which is when we see dreams. And this is necessary for our own safety so that we, under the influence of dreams, do not begin to kick, push, jump out of bed, and do other things that we dream of.
- During a night’s sleep, breathing stops about 5 times for 10 seconds. The older the person, the more such stops there are.
- During snoring, a person does not dream.
- 4% of people suffer from sleepwalking. Unconscious sleepwalking mostly happens between the ages of 3 and 7. Most often, this happens to children who are exposed to chronic stress. Or depressed people.
- Many scientific discoveries were made in a dream. This is due to the fact that during sleep, our brain interprets the information already embedded in it in a completely different way. It is in a dream that the processing, sorting, and analysis of all the data received during the day take place. Sometimes they result in a real discovery. For example, the structure of the atom appeared to Niels Bohr in a dream, as well as the formula of benzene to the chemist Friedrich Kekula and the famous periodic table to Dmitry Mendeleev.
- There are interesting facts about sleep in animals. Scientists have found that during sleep, some mammals experience brain activity similar to humans. However, unlike humans, animal dreams are filled only with events and actions that actually happened to them. It can be said that animals simply continue to live their normal lives – only in a dream.
What causes sleep disorders
Sleep problems can be caused by various factors. Although causes may differ, the end result of all sleep disorders is that the body’s natural cycle of slumber and daytime wakefulness is disrupted or exaggerated.
Common causes of chronic insomnia include:
- Stress. Concerns about work, school, health, finances, or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.
- Travel or work schedule. Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism, and body temperature. Disrupting your body’s circadian rhythms can lead to insomnia. Causes include jet lag from traveling across multiple time zones, working a late or early shift, or frequently changing shifts.
- Poor sleep habits. Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating, or watching TV. Computers, TVs, video games, smartphones, or other screens just before bed can interfere with your sleep cycle.
- Eating too much late in the evening. Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down. Many people also experience heartburn, a backflow of acid and food from the stomach into the esophagus after eating, which may keep you awake.
Chronic insomnia may also be associated with medical conditions or the use of certain drugs, and it becomes more common with age.
What are the consequences of sleep disorders?
Sleep disorders are often the cause of many secondary breakdowns in the state of health, since as a result, not only does the general working capacity decrease but also the functioning of the brain deteriorates, a malfunction occurs in most metabolic processes.
The cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences, including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.
Acute and chronic sleep deficiency also results in measurable changes in cognitive performance, alertness, behavioral function, and emotional regulation, which can significantly affect your day-to-day life, your work, your relationships, etc.
Severe complications from insomnia, sleep apnea, and other sleep disorders can literally destroy your life.
Sleep and longevity
We sleep every single night, and this process already takes up a third of our lives. No surprise that our sleep habits may help or hurt our longevity.
As we age, our sleep deteriorates. In fact, sleep drastically changes throughout the lifespan. So much so that the quantity and quality of our sleep can be used as an aperture through which we can view the brain’s aging.
Many of these changes occur due to changes in the body’s internal clock. A master clock in a part of the brain called the hypothalamus is composed of about 20,000 cells that form the suprachiasmatic nucleus (SCN). As people get older, their sleep changes due to the effects of an aging SCN. Deterioration in the function of the SCN can disrupt circadian rhythms, directly influencing when people feel tired and alert.
With age, there are also changes attributed to the ability to produce several sleep-related hormones, such as the growth hormone, cortisol, prolactin, thyroid-stimulating hormone, melatonin, and sex hormones, with aging.
Due to the alterations in the body, such as the disruption of a biological clock as well as hormonal and metabolic changes, it becomes quite common for older adults to experience certain issues related to their quality and duration of sleep. Here are some changes in sleeping patterns that you may have experienced over the years:
- Increased sleep fragmentation. You are stirred awake from sleep multiple times in the middle of the night.
- More fragile sleep. You may have become more sensitive to external stimuli, such as light or sound, which causes you to wake more easily from these disturbances. You feel like a lighter sleeper as compared to your younger days.
- Advanced sleep timing. You feel excessive sleepiness earlier in the evening and go to bed early, which results in an earlier waking time.
- Longer sleep-onset latency. You are taking a longer time to fall asleep than before.
Researchers estimate that between 40% and 70% of older adults have chronic sleep issues, and up to half of the cases may be undiagnosed. Chronic sleep problems can significantly interfere with older adults’ daily activities and reduce their quality of life.
Common sleep issues in older adults include:
- Pain: Discomfort and pain can lead to inadequate rest for some older adults. Pain and sleeplessness can become a vicious cycle, in which less sleep can lead to more pain, so it’s important to talk to a doctor if the pain is interfering with sleep.
- Nighttime urination: Nighttime urination, also called nocturia, increases with age due to physical changes in the urinary system, among other factors. This issue may affect up to 80% of older adults12, contributing to increased sleep disruptions.
- Insomnia: Having persistent difficulty in falling or staying asleep is one of the most common sleep issues in older adults. Insomnia may be caused by a variety of overlapping factors but can get better with treatment.
- Daytime drowsiness: Many people believe that feeling tired during the day is a normal part of getting older, but this is not the case. Around 20% of older people experience excessive daytime sleepiness, which may be a sign of an underlying health condition rather than merely old age. Excessive daytime sleepiness in older adults may be a symptom of health issues like sleep apnea, cognitive impairment, or cardiovascular issues. Extreme cases are represented by narcolepsy, a condition characterized by extreme sleepiness during the day and falling asleep suddenly during the day.
- Sleep Apnea: Obstructive sleep apnea can cause pauses in breathing during sleep. These pauses are related to a repeated collapse (apnea) or partial collapse (hypopnea) of the upper airway. Sleep apnea causes fragmented sleep and can affect oxygen levels in the body, leading to headaches, daytime sleepiness, and difficulty thinking clearly.
- Restless Leg Syndrome: Restless leg syndrome (RLS) affects 9% to 20% of older people. Restless legs syndrome, also called Willis-Ekbom disease, causes an uncomfortable sensation and an urge to move the legs while you try to fall asleep.
- REM sleep behavior disorder: REM sleep behavior disorder (RBD) primarily affects older people. While most people’s bodies are still while they’re dreaming, this disorder can cause people to act out their dreams, sometimes violently.
Other factors affecting sleep in the elderly include certain medical illnesses, certain medications, anxiety, discomfort from chronic conditions, inappropriate surrounding environment, insufficient exposure to daylight, and a lack of daytime activities.
Despite aging being connected to numerous health issues, including sleep difficulties, in fact, seniors can maintain their good sleep habits, which is a fundamental part of promoting overall health.
Scientists believe that sufficient, consistent, and quality sleep may be key to unlocking an increase in global life expectancy. Research shows that the individuals who were able to reach very old age successfully – the rare centenarians that live to 100 – generally experience optimal sleep across their lifespan.
Research shows that people who reach very old age—85 and beyond—share certain characteristics about their sleep patterns:
- They maintain very regular sleep schedules, going to bed and waking at the same time every day.
- They retain more time in deep, slow-wave sleep.
However, the researchers also found that some centenarians were protected from age-related factors despite being more likely to show signs of risky sleep patterns (such as oversleeping and napping), suggesting that certain genes may be protective against the harmful effects of sleep disruption.
On the other hand, poor sleep may accelerate the aging process; sleep deprivation affects nearly every physiological function in the body. Some studies suggest that there is a relationship between insufficient sleep and life expectancy.
Recent analyses of data from the Chinese Longitudinal Healthy Longevity Survey found U-shaped associations of sleep duration with all-cause mortality, favoring the highest survival among individuals habitually sleeping 7 to 8 hours.
Although the amount of sleep, essential for optimal functioning and health, may be difficult to ascertain at the individual level, more than 50 years of converging findings have demonstrated that sleeping too little is associated with increased morbidity and mortality.
Short sleep duration in midlife is associated with an increased risk of late-onset dementia. Among sleep disorders, sleep apnea, in particular, is strongly linked to elevated mortality risks when left untreated.
Sleep disorders, including insomnia and obstructive sleep apnea, become more common with age. By age 65, it’s estimated that nearly half of adults in the US suffer from a sleep disorder. That number may be even higher. And most of those sleep disorders go undiagnosed, leaving poor sleep to undermine health and longevity.
It’s not just too little sleep that can be harmful. Sleeping too much can be a sign of health problems, too. In one study, sleeping for a long duration—which was characterized as more than 10 hours a night—was associated with psychiatric diseases and higher BMI, but not with other chronic medical conditions related to too little sleep.
Despite aging being connected to numerous health issues, including sleep difficulties, in fact, seniors can maintain their good sleep habits, which is a fundamental part of promoting overall health. Thus, proving your sleep is a way to extend longevity and take your health from average to excellent.
Thus, as we age, it’s important to maintain the regularity of sleep and to use consistent sleep routines to ensure that we receive the amount of sleep we need, night after night.
Below, there are revival recipes that can help with some sleep issues.
Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile
Sleep and Mortality: A Population-Based 22-Year Follow-Up Study
Sleep and aging
Sleep in Normal Aging
How to improve sleep?
Some people might not experience sleep issues until they reach the elderly stage, when all internal factors are profoundly altered due to the aging process. However, good sleep is important to maintain trough all your lifespan.
If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do. There are many evidence-based tips to sleep better at night.
No secret that lifestyle has a tremendous impact on the quality of our sleep. The study provided initial evidence for the importance of a variety of lifestyle factors for sleep health outcomes across the lifespan. Findings suggest that although there are certain factors that are associated with sleep health across age groups (e.g., exercise, diet, regularity), there are important differences in their effect. For instance, results suggest that fast-food intake, internet use, regularity, and social media use are meaningful contributors to sleep problems across age groups. Pet ownership, technology use, and reading are associated with sleep health in younger adults.
Exercise during the day has also been shown to improve sleep efficiency and duration for adults, particularly those who live with chronic diseases. However, intensity and timing are important when planning exercise for sleep. According to current guidelines, vigorous exercise is not recommended within three hours of your bedtime.
It might be much harder to achieve good sleep for people with already-developed sleep disorders. Depending on the type of sleep disorder you may have, your doctor can recommend a medical treatment that can include:
- Sleeping pills or melatonin supplements
- Allergy or cold medication
- Medications for underlying health issues
- An assistive breathing device or surgery (usually for sleep apnea)
Sleep medications can be an effective short-term treatment — for example, they can provide immediate relief during a period of high stress or grief. Some newer sleeping medications have been approved for longer use. But they may not be the best long-term insomnia treatment.
For many sleep problems such as insomnia, therapy can be more effective than sleeping pills—but without unpleasant side effects or long-term health concerns. The most widely-used therapy for sleep disorders is cognitive behavioral therapy. Bright light therapy is used to manage circadian rhythm disorders such as delayed sleep phase syndrome (DSPS), a condition that shifts the normal sleeping pattern outside what is considered the social norm.
There are a limited number of certified Behavioral Sleep Medicine specialists, and you may not live near a practitioner. You may have to do some searching to find a trained practitioner and a treatment schedule type that fits your needs. Here are some places to look:
- The American Academy of Sleep Medicine website allows you to search for a certified sleep center, such as Mayo Clinic Center for Sleep Medicine.
- The Society of Behavioral Sleep Medicine website offers a directory for finding a behavioral sleep medicine provider.
Revival recipes to prevent sleep disruption
Cranberry juice
You may have heard that drinking cranberry juice can help with a urinary tract infection (UTI), but that’s not the only health benefit. With the right approach to the preparation of the composition, cranberry juice from a tonic drink turns into a medicine.
This juice improves the outflow of urine, which allows you to get rid of excess fluid in the tissues. At the same time, potassium is not washed out of the body that reduces the risk of developing a deficient state.
Regular consumption of cranberry juice improves sleep, stimulates appetite, inhibits the aging process and normalizes the nervous system. Substances in the composition of the drink stimulate the synthesis of hormones. This has a positive effect not only on the general condition of the body but also on reproductive function.
As a remedy, cranberry juice was used to prevent problems with nighttime urination (nocturia) for generations. Recent studies showed that cranberry ingredients might help with overactive bladder symptoms. You can take dry cranberry powder or drink cranberry juice (not from the store but homemade).
To make cranberry juice the right way, take a glass of berries, and knead them thoroughly (do not grind them in a blender). Fill the mass with a liter of warm (not hot) water, cover it with a lid, and store it in a warm place. Insist for half an hour and filter juice. Before drinking, warm it up on low heat for 5 minutes (do not boil!). If you want, you can add 1 tsp of honey per glass of juice.
Warnings: Given the abundance of acids in the composition of cranberry juice, it is not recommended for people with increased acidity of the stomach, exacerbation of peptic ulcer, or gastritis. People with diabetes should be cautious before using this juice.
Apple cider vinegar
Apple cider vinegar contains many useful components, including potassium, probiotics, magnesium, and enzymes. Long sought as a home remedy, it can ease acid reflux and help lower blood pressure, promote heart health and healthy weight loss, and has antibacterial qualities.
Rubbing apple cider vinegar on the legs before going to bed can combat restless leg syndrome. Drinking a glass of lukewarm water with a tablespoon of ACV in it can also improve symptoms.
To prepare a delicious and aromatic vinegar, take 2 lb (~ 1kg) of apples and 50 g of sugar.
- Wash the apples well, finely chop them, and put them in a saucepan.
- Add sugar: If the apples are sour, add more sugar.
- Pour 1.5 liters of hot water (160 F or 70°C) over the apples and put the pan in a warm place.
- Stir the mass at least twice daily.
- After two weeks, strain the fermented apple mass first through a colander, then filter through gauze.
- Pour the resulting liquid into a large container and put it back in a warm place for further fermentation for two weeks.
- Pour the vinegar into bottles without shaking the container and keep the sediment at the bottom.
- Seal bottles tightly and store them in a dark place at room temperature.
Consuming a small amount of this vinegar is beneficial, but too much could be detrimental.
Warnings: Since it’s high in acid, apple cider vinegar could irritate your esophagus (the tube that connects your throat and stomach) if you drink it straight or drink too much of it. Undiluted ACV can also break down tooth enamel.
Apple cider vinegar has also been reported to cause some potential side effects.
Schisandra tea
According to traditional Chinese medicine, where Schisandra (Schisandra Chinensis) has been an important tonic herb for centuries, it is used to prolong life, slow the aging process, and increase stamina and energy levels. It has a huge potential for pharmacological relevance.
The main effect of this herb is a tonic that invigorates, refreshes, stimulates performance, and helps to eliminate daytime drowsiness. They are useful in a period of mental stress and act gently. The depletion of nerve cells does not occur.
To make tea, you will need 1 tbsp. of crushed leaves and 5-6 berries (for 2 servings)
- Place the ingredients into the teapot and pour 500 ml of boiling water. If desired, you can add 1 tsp. green tea (not flavored – otherwise, it will kill the aroma of the herbal infusion).
- Infuse for 3-5 minutes.
The recommended time interval for drinking this tea is from morning to lunch. Later, due to the invigorating effects of the drink, it is not recommended to use it.
Schisandra tea is not recommended in the case of:
- high blood pressure;
- emotional tension;
- nervous excitement;
- heart disease;
- insomnia.
Among the contraindications are also children’s age, pregnancy, and lactation. Do not exclude unpredictable reactions of the body to Schisandra due to individual intolerance. For example, for many, it causes a surge of strength and energy, and for some, on the contrary, taking it results in lethargy and apathy.
Want a good sleep? Adjust your diet!
There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties or so-called functional foods.
Both diet and sleep are complex, which means there is no “magic one” or single food that is guaranteed to help with sleep. However, there are some foods and drinks that may make it easier to get a great night’s sleep.
There are also several healthy foods, such as eggs, nuts, and fish, that can also support good sleep. Many of them contain tryptophan, an important amino acid. Your body converts some of it into melatonin, a hormone that helps regulate your sleep-wake cycle.
On the contrary, a diet high in refined carbohydrates (pancakes, pastries, pasta) may raise the likelihood of developing insomnia, according to a recent study.
There are also foods that you definitely want to avoid before going to bed. In general, you want to decrease your consumption of stimulants, foods that are difficult to digest, dishes with too much sugar or spice, and those which aggravate heartburn.
We are planning to post revival recipes that will help you with healthy sleep like those three below. If you do not want to miss this information, you can subscribe to our Newsletter below.
Revival recipes for better sleep
Banana tea
This tea is easy to prepare, and it has a pleasant taste. Tea consists of natural, readily available ingredients. Drinking banana tea may offer various health benefits. And… This tea will do wonders for your sleep!
Bananas and their peel contain three main nutrients that many people claim to help improve sleep — potassium, magnesium, and tryptophan.
It only takes you 10 minutes to make this tea. Drink it just before bedtime.
Ingredients:
- 1 banana
- cinnamon
- 1 tsp of honey
Instructions:
- Cut off the edges of the banana, peel it and place it in a pot of boiling water along with the peel.
- Leave to simmer for 10 min.
- Strain the tea through a colander, and pour it into a cup.
- Add honey and sprinkle with cinnamon.
How to use: Drink it before going to bed.
Banana tea is an extremely enjoyable way to treat sleep problems.
Warnings:
Bananas do not seem to have any serious adverse effects. However, people who are allergic to latex may also be allergic to bananas.
Dill seed decoction
The most effective remedy for restoring sleep and fighting insomnia is a decoction of dill seeds. Among other health benefits, it has a beneficial effect on the nervous system.
Packed with enzymes and vitamins like vitamin B, dill acts as a sedative, relaxing the body and helping in sleep. Adding this herb to your daily diet not only bestows a calming effect on the brain and the body by activating the secretion of various hormones and enzymes but also reduces the levels of cortisol, improving the quality and duration of sleep.
Here are two recipes for the decoction. The first is suitable for single use, and the second recipe is for the systematic treatment of insomnia.
For the first recipe, take 1 tsp of dill seeds and pour 1 cup of boiling water over the seeds. Cover. Insist for 10 min. Drink two hours before bedtime.
The second recipe asks for 1 tbsp of dry dill seeds. Put dry seeds in an enameled mug and pour 0.5 l of boiling water. Cook in a water bath on low heat for no more than 10 minutes. Then pour everything into a jar, and close the lid. Let steep for 40 minutes. Drink half a glass 3 times a day before meals. Consume no longer than a week.
Warnings:
Dill seed decoction is not recommended for people with low blood pressure.
Decoction of dill seeds is a medicine. Therefore, as always, it is recommended to consult a doctor before using decoction.
Orange peel tea
It may surprise you that orange peels have about four times more health benefits than the actual orange fruit that we eat. Orange peels contain flavonoids – like poly methoxy flavones (PMFs) and hesperidin – and other phytochemicals that are highly beneficial for your health.
The most interesting benefit of Orange Peel is the effect it can have on falling asleep, staying asleep, and sleep disturbances in general. Orange Peel isn’t responsible for making you feel sleepy or telling your body to keep sleeping. Instead, it is the digestive benefits of Orange Peel that help with sleep. Orange Peel extract aids and improves many aspects of the digestive process, soothing or preventing heartburn, improving the function of the intestinal tract, and relieving indigestion – all problems that can rear up in an uncomfortable way when the body is laid down to sleep. A similar effect you can get from tangerine peel tea.
Here is a recipe for the original and tasty drink that contains many vitamins and valuable nutrients. It helps to get rid of stress, soothes, and cheers up.
Pour 1 cup of boiling water over a mixture of 1 tbsp of crushed dried orange peel and 1 tsp of dark raisins. You can drink it in 10-15 minutes. Optionally, you can add honey.
This tea is absolutely safe for consumption. But still, some people may experience some side effects like stomach issues. In case, they must avoid this tea. Also, do not use too much orange peel while preparing the tea.
What is next?
In our upcoming posts, we are planning to publish new revival recipes that will help you to improve the quality of your sleep.
Be sure to check back!
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