Whether you are struggling with insomnia because of hard work, or stress or concern, you know that lack of sleep can cause numerous health problems, including depression and heart disease!
But before reaching for the sleeping pills that you copied your doctor, make sure you eat healthy ! There are eight foods that are rich in ingredients that have beneficial effects on sleep and that will take you into a dream world with no problems.
Fish is rich in tryptophan, an amino acid that increases the level of serotonin – which is required for the production of melatonin, a hormone which controls the sleep-wake cycle. In addition, most fish (cod, salmon, tuna, trout …) contains vitamin B6, which also affects the production of melatonin.
One study demonstrated that the people who ate a lot of foods rich in tryptophan were less sleepy during the day and they are easier to wake up in the morning, mostly due to improved nighttime sleep.
Probably the very old stories about a cup of warm milk for better sleep are truth. Dairy products like yogurt, milk and cheese are rich in calcium which encourages the development of melatonin, and numerous studies have proven that calcium deficiency may prevent sleep.
Cherries are one of the few sources of melatonin, a sleep hormone that regulates your internal clock. In one small study people drink a little more than half a pint of cherry juice every morning and the same amount of juice in the evening, before bedtime, for two weeks, and their sleep is well improved.
Fruits known for its high proportion of potassium, is also rich in magnesium. Both these minerals help relax tense muscles. Also, magnesium deficiency is associated with restless leg syndrome. A Bananas contain tryptophan, an amino acid that affects the quality of sleep.
Nuts are mostly rich in magnesium, but provide the body with calcium: two minerals that aid in good sleep. Unsaturated fatty acids found in nuts can improve your level of serotonin, a protein from the fruits will also balance your blood sugar, which is also essential for good sleep.
Chickpeas, the main ingredient in hummus spreads, not only rich in tryptophan, but folate and vitamin B6. Folate (vitamin B complex) helps create a form of sleep, especially in the elderly, while Vitamin B6 helps in regulating the body clock.
Dark leafy green vegetables
Dark leafy greens, such as spinach, chard, kale, turnips, cabbage and kale, are rich in potassium, magnesium and calcium. All three minerals play an important role in ensuring a good night’s sleep. Calcium helps the body produce melatonin, while potassium and magnesium helps relax tense muscles.
The best drink that should be drunk immediately before going to bed was my herbal tea, for example, chamomile or peppermint. Natural herbal teas do not contain caffeine, and some contain ingredients that improve sleep. Chamomile, for example, used in the treatment of insomnia for thousands of years, while peppermint has proven successful in reducing stress and improving sleep. In addition to herbal teas, recommended and green tea which contains protein, amino acid that helps in reducing stress and relaxes.