Do you have difficulties in falling asleep or waking up during the night? Getting enough sleep is crucial for being healthy. Some health issues such as obesity, high levels of stress, high blood pressure, heart disease, type 2 diabetes, and so forth, may lead to serious sleep disorders.
More than 60 percent of the US population have sleeping problems. Balanced diet, adequate sleep, and regular physical activity are extremely important for your overall health. Before you opt for some sleep aids or pills make sure you access your diet first.
In the text below there is a list of seven types of food which can help you to restore your sleep cycle.
A cup of organic cocoa before going to bed may have amazing effects. Besides being a natural sedative, chocolate is also rich in magnesium and can significantly improve your sleep. Moreover, the organic unsweetened cocoa powder contains tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin – hormones that set your sleep-wake cycles.
Bananas are rich in potassium and vitamin B6, which helps in the prevention of night cramps and also is needed to make melatonin. They also 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.
Surprisingly, cherries are also helpful in restoring sleep disorders. A glass of cherry juice (250ml) may increase the levels of melatonin, the sleep hormone, in your blood. Consequently, it leads to better sleep quality. This hormone regulates the so-called circadian rhythm (sleep-wake cycle). It would be equally effective if you consume fresh or dried cherries between your meals.
4. Wild caught salmon
Salmon is rich in omega-3-fatty acids, which reduce the stress levels and help your body to relax. Moreover, it contains vitamin B6 which increases the stimulation of melatonin, the sleep hormone. Its rich protein content will make you feel full during the night. A recent study has shown that people who consume salmon on a regular basis have higher levels of vitamin D, shorter wake times, better sleep quality and higher levels of sleeping time.
5. Whole grains
Whole grains like barley and bulgur contain high amounts 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.
You may have difficulty in falling asleep if you’re deficient in calcium. In order to provide your body with the necessary amounts of calcium make sure you consume raw milk, yogurt, and other dairy products. You can also try other foods that are rich in calcium such as leafy green vegetables (collards or kale).
7. Herbal teas
It is well-known that herbal teas may improve your sleeping pattern. However, not all kinds of tea can be helpful. Chamomile tea is one of those types that can treat your sleep disorders 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 consume green or black tea before going to bed since they act as stimulants and may keep you awake.