7 Foods That Can Instantly Put You To Sleep
Getting proper sleep is essential for all body functions, so sleep deficiency drastically affects our wellbeing.More than 60% of the people in the USA have sleeping problems. Sleep disorders can often be caused by things like excessive stress, obesity, hypertension, diabetes, cardiovascular problems and so on. Before you opt for some sleep aids or pills make sure you look at your diet first. There is a list of seven types of food which can help you to restore your sleep cycle.
The consumption of a banana before going to sleep relaxes the body and helps you fall asleep easily. If you’re a diabetic eat half so that your sugar doesn’t get elevated. Bananas are high in potassium which prevents leg cramps and magnesium which enables deep sleep and relaxes your muscles.
You may be surprised to learn that cherries are also good for improving your sleep patterns. You can fight insomnia by drinking a glass of cherry juice as it boosts the production of melatonin and improves sleep quality. Melatonin regulates the sleep-wake cycle and this improves your sleeping pattern. But it’s not just cherry juice, fresh or dried cherries are equally beneficial so add them to your diet.
According to studies, salmon is rich in omega-3-fatty acids which reduce stress levels and help your body to relax. Wild-caught salmon is also high in vitamin B6 which relaxes the body and reduce stress. Moreover, vitamin B6 stimulates the production of melatonin (the sleep hormone) in your body and the vitamin D improves sleep. Studies show that people who regularly eat salmon, at least once a week, have elevated vitamin D level, sleep better, sleep more and wake up easier.
A cup of hot cocoa at bedtime can do wonders for your sleeping regime. Cocoa is a natural sedative and is abundant in magnesium, a mineral which is vital for good quality sleep. Moreover, unsweetened cocoa powder contains tryptophan which helps to fall asleep easily.
#5 Herbal tea
It is well-known that herbal teas may improve your sleeping pattern. Herbal teas like lavender, mint, valerian, and chamomile, effectively fight insomnia. Chamomile tea is the best choice for sleeping disorders as it’s rich in apigenin, a flavonoid with soothing effects. Green or black tea is not suitable before bedtime as they may have the opposite effect.
Calcium deficiency may be the reason why you have difficulties falling asleep which means you should increase your calcium intake. In order to provide your body with the necessary amounts of calcium make sure you consume 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 Whole grains
Whole grains like barley and bulgur contain high amounts of magnesium. Many people forget all about keeping their magnesium levels under control and end up with a magnesium deficiency which disrupts their sleep cycle.