Have you ever had difficulties in falling asleep or waking up during the night? For being healthy getting enough sleep is crucial. Some health issues may lead to serious sleep disorders and those are obesity, high levels of stress, hypertension, cardiovascular ailments, type 2-diabetes, and so forth.
About 60% of the people in USA have sleeping problems. Extremely important for your health are balanced diet, adequate sleep and regular physical activity. Make sure you access your diet first before you opt for some sleep aids or pills.
This is a list of seven types of food which can help you to restore your sleep cycle.
You should take one banana each evening before you go to bed. When you suffer from diabetes, you should take a half one because will lower your sugar content. Bananas abound in potassium which helps in the prevention of night cramps and 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.
Salmon is rich in omega-3-fatty acids which reduce the stress levels and help your body to relax , according to the studies. Salmon contains vitamin B6 which increases the stimulation of melatonin, the sleep hormone and protein that make you feel full during the night. It was shown that people who consume salmon on a regular basis have higher levels of vitamin D, shorter wake times, better quality of sleeping and higher levels of sleeping time.
Herbal teas can improve your sleeping pattern but not all kinds of tea can be helpful. Chamomile tea due to flavonoid apigenin is one of those types that can treat your sleeping disorders, a secondary metabolite which has soothing effects. Valerian, mint, lavender teas may also help your body to relax. Avoid consuming green or black tea before going to bed since they act as stimulants and may keep you awake.
In case you have calcium deficiency you may have difficulty in falling asleep. Make sure you consume milk, yogurt and other dairy products in order to provide your body with the necessary amounts of calcium. You can try foods that abound calcium such as leafy green vegetables (collards or kale).
Cherries are very effective in restoring sleep disorders. One glass of cherry juice can increase the levels of melatonin, the sleep hormone, in your blood and leads to better sleep quality. Melatonin hormone regulates the so called circadian rhythm. If you consume fresh or dried cherries between your meals it would be equally effective.
Barley and bulgur abound in magnesium. People do not include enough magnesium-rich foods and as a result they have magnesium deficiency which affects their sleep cycle.
Drinking a cup of cocoa before going to bed may have amazing effects. Chocolate besides being a natural sedative, is also rich in magnesium and can significantly improve your sleep. The unsweetened cocoa powder contains tryptophan whose effects were mentioned earlier in the text.