Keep your room dark, cool, and quiet

Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. Also, When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.

Shawn Stevenson

Sleep Smarter | Men’s Health

Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it. Curtains and shades on windows keep outside light from disturbing your sleep.

Bill Hendrik

Sleep Disorders| WebMD

Activate Melatonin Production in your Body

Increase Melatonin levels in your body with exercise in the morning. Body temperature starts to fall as bedtime approaches, paving the way for a good night’s sleep. Your body also tends to lose heat, which helps you fall and stay asleep. That’s one of the reasons experts say you shouldn’t exercise close to bedtime: Exercise heats you up. We sleep better when we’re cooler. Your temperature starts to rise toward morning, preparing your body for wakefulness.

Melinda Smith

Sleep Medicine | Harvard Medical School

Analgesic, anti-inflammatory, wound healing

For centuries, it has been medicinally used for an array of ailments such as mild fever, wounds and burns, gastrointestinal disorders, diabetes, sexual vitality and fertility problems to cancer, immune modulation, AIDS and various skin diseases. In the pharmaceutical industry, it has been used for the manufacture of topical products such as ointments and gel preparations, as well as in the production of tablets and capsules. So, there is an urgent need to educate about the miraculous uses of Aloe vera along with its cultivation methods for human race and popularize it for greater interest.

Karkala Manvitha

Department of Pharmacognosy, Al Ameen College of Pharmacy, Bangalore, India.

Appetite Control, Anti-inflammatory, Lowers cholesterol

Fenugreek is mostly used for diabetes, painful menstruation, menopause, polycystic ovary syndrome, arthritis, poor thyroid function, and obesity. It is also used for conditions that affect heart health such as “hardening of the arteries” (atherosclerosis) and for high blood levels of certain fats including cholesterol and triglycerides.

M. Arivalagan, K.K. Gangopadhyay, and G.Kumar

Indian Journal of Pharmaceutical Sciences

Antioxidants, Lowers cholesterol, Stay Alert, Anti-inflammatory

Matcha, like other green teas, contains a class of antioxidants called catechins. Matcha is high in a catechin called EGCG (epigallocatechin gallate), which is believed to have cancer-fighting effects on the body. Studies have linked green tea to a variety of health benefits, like helping to prevent heart disease, type 2 diabetes and cancer, and even encouraging weight loss

Mark Elisabeth Theodorus Willems, Mehmet Akif Sahin, Matthew David Cook

International Journal of Sports, Nutrition, and Exercise Metabolism

Digestion, Immune System,  Healing Damaged Tissues

Coconut Oil is your best friend during fasting. It comprises of medium-chain triglycerides, which are easily converted into ketone bodies and have a glycemic index of 0 (all healthy fats have a 0 glycemic index), thus no insulin response, but are used for quick energy.

Health Effects of Coconut Oil-A Narrative Review of Current Evidence.

Taylor C. Wallace

Jourrnal of the American College of Nutrition

 

Digestion, Anti-inflammatory, Antioxidants

Extra Virgin Olive Oil has another component that other sources do not have, polyphenols, which have antioxidant activity. Only Extra virgin Olive Oils have this effect not refined Olive Oil.

Olive oil, especially those rich in polyphenols such as Extra Virgin Olive Oil, may prevent bone loss with aging.

The results of a recent study in 870 participants seem to support this theory. They found that people who consumed the highest amount of Extra Virgin Olive Oil had a 51% reduced risk of bone fractures. 

García-Gavilán JF

European Society for Clinical Nutrition and Metabolism