Have you ever faced some difficulties in falling asleep or waking up during the night? Getting enough sleep is actually crucial for being healthy. Some health problems like obesity, high levels of stress, hypertension, cardiovascular ailments, type 2-diabetes, as well as a lot more, may lead to some serious sleep disorders.
There are more than 60% of the people in the USA who have sleeping problems. The things that are considered as extremely important for our health are a balanced diet, adequate sleep, as well as regular physical activity. But, before we opt for some sleep aids or pills, we should make sure to access our diet first. In the lines below, we are going to present you a list of 7 types of foods which can actually help you in restoring your sleep cycle.
Every night before you go to sleep, take one banana. If you suffer from diabetes, you should take just half of it. This will help you in lowering your sugar content. Bananas are fruits which are rich in potassium which is actually helpful in the prevention of night cramps. They are also rich in magnesium which will provide muscle relaxation and deeper sleep as well. Consuming bananas before you go to bed will actually help you fight insomnia, as a result of the high levels of tryptophan.
According to some studies, salmon is actually rich in omega – 3 fatty acids that reduce the stress levels, as well as help your body to relax. Furthermore, it also contains vitamin B6 that increases the stimulation of melatonin, which is the sleep hormone. As it has a rich protein content, it will make you feel full during the night time. According to one recent study, people that consume salmon regularly, have higher levels of vitamin D, as well as shorter wake times, better sleep quality and higher levels of sleeping time.
3. Herbal tea
It is a well – known fact that herbal teas have the ability to improve our sleeping patterns. However, not every kind of tea can be helpful. One of those types that can treat our sleep disorders is chamomile, as a result of the flavonoid apigenin, which is a secondary metabolite which has soothing effects. Mint, as well as lavender and valerian tea, is also helpful for our body to relax. Remember that you are not supposed to consume green or black tea before you go to bed, because they actually act as stimulants and may keep you awake whole night.
If you have a calcium deficiency, you may probably have some difficulties in falling asleep. So, in order to provide the body with necessary amounts of calcium, you should make sure that you consume milk, as well as yogurt and other dairy products. Also, you can try some other foods which are rich in calcium, like leafy green vegetables (such as collard or kale).
Maybe this will surprise you, but cherries are also helpful in restoring sleep disorders. Just one glass of cherry juice (250ml) can increase the levels of melatonin, which is the sleep hormone in our body. As a consequence, it may lead to better sleep quality. This hormone will actually regulate the so-called circadian rhythm and it would be equally effective if you consume some fresh or dried cherries between meals.
6. Whole grains
Some whole grains, such as barley and bulgur contain high amounts of magnesium. A lot of people do not include foods rich in magnesium in their diets, and because of that, they have a deficiency in magnesium which will affect their sleep cycle.
What may also have amazing effects is a cup of cocoa before going to bed. Besides that it is a natural sedative, chocolate is actually rich in magnesium and it can be significant in improving your sleep. Furthermore, the unsweetened cocoa powder also contains tryptophan, which as effects which we have mentioned before in the text.