You may have trouble falling asleep and you may frequently wake up in the middle of the night. We need to have a proper rest overnight for our wellbeing. Due to obesity, diabetes, high blood pressure, heart disease, and other serious health problems, sleeping disorders have become pretty common in today’s society.
About 60% of American citizens suffer from insomnia and many other sleeping disorders. As a solution to this, you can reach for sleeping pills, but you should remember that there are many adverse side effects. Instead of that, here are some foods to include in your diet:
You can relax your mind and help you fall asleep easier by eating a banana every night before going to bed. Banana contains a lot of magnesium which can relax your muscles, as well as potassium which is important for night cramps prevention. It also has the ability to put your blood sugar levels in balance and contains a lot of tryptophan, a neurotransmitter which can fight insomnia.
You can relieve stress and help you relax with wild-caught salmon which is rich in omega-3s and vitamin B6. The vitamin B6 will help you fall asleep easier as it boosts the production of melatonin (the sleep hormone) in your body. A recent study revealed that people who consume salmon regularly have higher vitamin D levels and sleep much better than the rest of others.
- Herbal teas
Chamomile, valerian, mint and lavender tea are some of the herbal teas which can improve your sleep. Chamomile is especially powerful as it contains apigenin, a metabolite that can soothe your mind and help you relax. To have a great sleep drink a cup of any of these teas before going to bed. But remember to avoid green or black tea as they can keep you awake overnight.
If you are lacking sleep due calcium deficiency, yogurt can be especially helpful. You can boost your calcium levels and prevent insomnia by drinking yogurt and consuming dairy products more often.
A simple remedy for insomnia is a glass of cherry juice before going to bed. It has the ability to increase your melatonin production and improve the quality of your sleep and also will also regulate your circadian rhythm (the sleep-wake cycle). You can get the same effects by eating a handful of them besides the juices.
- Whole grains
Whole grains such as barley, bulgur contains a lot of magnesium, an important mineral for relaxation. Sleeping problems can be occurred due to magnesium deficiency, so make sure to include more of it in your diet.
You can relax your mind and provide your body with enough magnesium that will significantly improve your sleep with a cup of hot cocoa before going to bed. You’ll easily fall asleep as Cocoa contains tryptophan.