Almost everyone had difficulties in falling asleep or waking up during the night. Getting enough sleep is crucial for being healthy. There are health issues may lead to serious sleep disorders and those are hypertension, cardiovascular ailments, obesity, high levels of stress, type 2-diabetes, and so forth.
Almost 60% of the people in USA have problems like this. It is very important for your health are balanced diet, adequate sleep and regular physical activity. You should access your diet first before you opt for some sleep aids or pills.
Here is a list of seven types of food which can help you to restore your sleep cycle.
Consume one banana each evening before you go to bed. If you suffer from diabetes, you should take a half one because will lower your sugar content. They abound in potassium which helps in the prevention of night cramps and contain magnesium which provides muscle relaxation and deeper sleep. Consuming bananas before bedtime will help you fight insomnia due to the high levels of tryptophan.
It is rich in omega-3-fatty acids which reduce the stress levels and help your body to relax, according to the studies. Salmon is rich in vitamin B6 which increases the stimulation of melatonin, the sleep hormone and protein that make you feel full during the night. It was found 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 has ability to improve your sleeping pattern but not all kinds of tea can be helpful. Chamomile tea is one of those types that can treat your sleeping disorders, a secondary metabolite which has soothing effects. Valerian, mint, lavender teas are also helpful to relax body. You should avoid consuming green or black tea before going to bed since they act as stimulants and may keep you awake.
In situation when you have calcium deficiency you may have difficulty in falling asleep. You should consume milk, yogurt and other dairy products in order to provide your body with the necessary amounts of calcium. Eat foods that abound calcium such as leafy green vegetables .
They are very effective in restoring sleep disorders. Only one glass of cherry juice increase the levels of melatonin, the sleep hormone, in your blood and leads to better sleep quality. Melatonin hormone regulates circadian rhythm. When you consume fresh or dried cherries between your meals it would be equally effective.
Barley and bulgur are rich in magnesium. Often people do not include enough magnesium-rich foods and have magnesium deficiency which affects their sleep cycle.
Consuming cup of cocoa before going to bed may have amazing effects. Chocolate because is natural sedative, also is rich in magnesium and can significantly improve your sleep. You should know that unsweetened cocoa powder abound with tryptophan whose effects were mentioned earlier in the text.