Do you have trouble falling asleep or you frequently wake up in the middle of the night? Getting proper rest overnight is vital for our wellbeing. Sleeping disorders have become pretty common in today’s society, and are related to obesity, diabetes, high blood pressure, heart disease and other serious health problems.
About 60% of American citizens have problems with insomnia or some other kind of sleeping disorder. However, before reaching for sleeping pills which have a variety of adverse side-effects, we suggest including the following foods into your diet:
Eating a banana every night before going to bed will relax your body and mind and help you fall asleep easier. The tropical fruit contains a lot of magnesium which can relax your muscles, as well as potassium which is important for night cramps prevention. Furthermore, the fruit will also put your blood sugar levels in balance and contains a lot of tryptophan, a neurotransmitter which can fight insomnia.
Wild-caught salmon is rich in omega-3s and vitamin B6 which can relieve stress and help you relax. The vitamin B6 will boost the production of melatonin (the sleep hormone) in your body, which will help you fall asleep easier. According to a recent study, people who consume salmon regularly have higher vitamin D levels and sleep much better than the rest of us.
There are many herbal teas which can improve your sleep, including chamomile, valerian, mint and lavender tea. Chamomile is especially powerful – it contains apigenin, a metabolite that can soothe your mind and help you relax. Drink a cup of any of these teas before going to bed, but avoid drinking green or black tea as they can keep you awake overnight.
Yogurt can be especially helpful if your lack of sleep has been triggered by calcium deficiency. Drink yogurt and consume dairy products more often in order to boost your calcium levels and prevent insomnia.
A glass of cherry juice before going to bed is a simple remedy for insomnia. The juice can increase your melatonin production and improve the quality of your sleep. Cherries will also regulate your circadian rhythm (the sleep-wake cycle). Besides the juices, you can also eat a handful of them for the same effects.
Barley, bulgur and other types of whole grains contain a lot of magnesium, an important mineral for relaxation. Magnesium deficiency has been known to cause sleeping problems, so make sure to include more of it in your diet.
A cup of hot cocoa before going to bed will relax your mind and provide your body with enough magnesium that will significantly improve your sleep. Furthermore, cocoa contains tryptophan which can easily make you fall asleep.