Sunday, December 3, 2017

List Of Foods That Will Help You Fall Asleep Easily!

Do you have troubles in falling asleep or getting up during the night? Getting enough sleep is essential for being healthy. Some health issues such as obesity, high levels of stress, high blood pressure, cardiovascular conditions, type 2-diabetes, etc., might result in serious sleep conditions.

More than 60% of the people in USA have sleeping issues. Balanced diet, proper sleep and regular physical activity is very important for your health. Before you go with some sleep aids or pills make sure you access your diet first. In this article we will show you a list of 7 types of food which can help you to restore your sleep cycle.

#1. Bananas

Take one banana every evening before going to bed. If you suffer from diabetes, you need to take only a half. This will reduce your sugar content. Bananas are abundant in potassium which helps in the prevention of night cramps. They also contain magnesium which provides muscle relaxation and deeper sleep. Eating bananas before bedtime will help you fight insomnia due to the high levels of tryptophan.

#2. Salmon

According to the studies, salmon is rich in omega-3-fatty acids which reduce the stress levels and help your body to relax. Furthermore, it contains vitamin B6 which increases the stimulation of melatonin, the sleep hormone. Its abundant protein content will make you feel full during the night. A recent study has actually shown that people who eat salmon regularly have higher levels of vitamin D, shorter wake times, better sleep quality and higher levels of sleeping time.

#3. Natural tea

It is widely known that natural teas may improve your sleeping pattern. Nevertheless, not all type of tea can be helpful. Chamomile tea is one of those types that can treat your sleep conditions due to flavonoid apigenin, a secondary metabolite which has soothing effects. Mint, lavender and valerian teas may also help your body to relax. Note that you should not drink green or black tea before going to bed considering that they work as stimulants and may keep you awake.

#4. Yogurt

If you have calcium deficiency you may have difficulty falling asleep. In order to provide your body with the needed amounts of calcium make sure you drink milk, yogurt and other dairy products. You can also try other foods that are abundant in calcium such as leafy green veggies (collards or kale).

#5. Cherries

Surprisingly, cherries are also helpful in treating sleep conditions. A glass of cherry juice (250ml) may increase the levels of melatonin, the sleep hormone, in your blood. Therefore, it leads to better sleep quality. This hormone regulates the so called body clock (sleep-wake cycle). It would be equally effective if you consume fresh or dried cherries between your meals.

#6. Whole grains

Whole grains like barley and bulgur contain high quantities of magnesium. Most people do not include magnesium-rich foods in their diets and as a result they have magnesium deficiency which affects their sleep cycle.

#7. Cocoa

A cup of cocoa before going to bed may have fantastic impacts. Besides being a natural sedative, chocolate is also abundant in magnesium and can significantly improve your sleep. Moreover, the unsweetened cocoa powder contains tryptophan whose effects were mentioned earlier in the text.


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