Are you looking to eliminate insomnia? Yearning for a better and longer sleep? If you are having troubles staying asleep or in bed at the right and reasonable hours, this article will be of great help.
Statistics show that 30% of adult experience occasional insomnia, while 10% has this ailment chronically. Occasional insomnia can be cured using a number of natural methods which includes a change in your diet plan. Whether the problem is caused by tiredness, a stressful job or any other problem in life it can be controlled by the following foods.
This is one of the best foods to help you control loss of sleep. Fish like tuna and salmon are rich in vitamin B6 which helps in the processing of melatonin and serotonin. Melatonin is a hormone that is responsible for inducing and controlling sleep cycles. This hormone is triggered by darkness. Serotonin is another helpful hormone that is good at relaxing moods, especially during sleep.
Salmon is also rich in omega-3 fatty acids, recent studies have shown that having a higher level of DHA and omega-3 fatty acid in the blood could help get better and comfortable sleep.
Fish is also rich in a natural sedative called tryptophan. This is a vital amino acid that acts as a mood regulator in the body. It eliminates the problems associated with insomnia and offers the best remedy for getting quality sleep. Crustaceans like lobster and shrimp are also rich in tryptophan
Whole Grains And Cereals
Whole grains trigger the production of sufficient insulin in the body which in turn boosts the activity of tryptophan in the brain.
Whole grains also contain magnesium which is very vital in sustaining you in sleep. If you do not have sufficient amounts of magnesium you will only stay asleep for a short time and probably wake up in the middle of the night.
Also, eating flakes before bed will be a good idea because they combine both carbohydrates and milk which are very helpful in giving you a better sleep. Fortified cereals are very rich in melatonin, you can have a slice just before bed and you will enjoy your sleep.
Kales And Spinach
Green leafy vegetables are rich is essential nutrients like calcium, magnesium, lutein, and potassium. Calcium helps to spark the activity of tryptophan in the brain and initiate the manufacture of melatonin. This hormone maintains the body in its perfect circadian rhythm hence longer and quality sleep.
The same benefits can be derived from other leafy greens like collard green, Swiss chard, and turnip greens. Spinach is the most accessible and the best way of getting a maximum boost is adding it to your pre-bed smoothies or sandwich.
This yellow fruit is the best to eat just before bed if you crave sweet stuff. Banana contains magnesium and potassium which are essential sedatives for relaxing your muscles during sleep. Actually, magnesium deficiency is the reason you experience nighttime muscle cramps and restless leg syndrome. The fruit is also rich in the essential amino acid tryptophan.
When you eat bananas the tryptophan breaks down into serotonin and melatonin. This helps promote a good feeling of relaxation in the brain thereby inducing a very comfortable sleep. Banana is also rich in potassium an important mineral in maintaining you in sleep.
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The glycemic index of rice is high. The glycemic index is a measure of how fast the body can convert carbs into glucose. Therefore, the high glycemic index of rice means it releases energy faster and is suitable for energy recovery.
Eating rice before bed will help reduce the time it takes to get sleep. In particular, white jasmine rice raises the insulin and blood sugar levels almost immediately after being eaten. This helps to start the activities of the amino acid tryptophan in the brain.
Prepare a carbohydrate-rich jasmine rice for supper and add some tomato sauce and veggies, you will get better sleep instantly when you go to bed.
Calcium deficiency in the body makes it difficult for you to sleep. Dairy products like milk and yogurt contain healthy doses of melatonin-boosting calcium. Having a cup of warm milk just before bed will help you get quality sleep.
According to studies, milk contains the sleep-inducing hormone tryptophan. When you take a glass just before bedtime will lead to a better sleep. This is because α-lactalbumin (a type of milk protein) contains a high content of tryptophan. This protein increases the ratio of tryptophan to the other blood amino acids.
Yogurt is also a good source of calcium and can be taken to induce a better sleep. You can also try to take other things like cracker just before bed.
Nuts like walnuts are a natural source of the sleep-enhancing amino acid, tryptophan. Walnuts supply this amino acid in sufficient amounts and help in the manufacture of adequate serotonin and melatonin in the body. Other nuts like almonds are also rich in magnesium and calcium and can be eaten to facilitate better sleep.
Brazil nuts are also good in facilitating quality sleep. These nuts are rich in selenium, which helps in boosting the circulation system. When the circulation system is functioning properly the activities of tryptophan in the brain are activated since more calcium and magnesium are supplied.
These benefits can also be derived from pumpkin seeds, flax seeds, and sunflower seeds.
The most important elements you should look for in a food are calcium, magnesium, potassium, vitamin B6, and tryptophan. Any food that can give a good mix of these essential nutrients will be the best to facilitate better sleep.
The list of such foods is endless, some of the above foods can be eaten together so as to derive maximum benefits. However, some foods may contain one or more of the essential nutrients, so as you make a diet plan to improve you sleeping habit take all these factors into consideration. Make your diet plan today and stick to it, with time you will be surprised by how good these foods will turn out.
Disclaimer: All images are provided by the author.
Kanisha is a self-taught chef, writer, and founder of FortunateKitchen blog. This blog was launched with a goal to educate readers on recipe and kitchen techniques by providing tips on food related basics. Her mission is growing to fruition because of continued devotion in blogging about food preparation and ways of making exquisite dishes. It’s never easy considering she has to balance her duties as a blogger and the hectic life of being a mom. But because of her passion and curiosity for food blogging, she has managed to stay buoyant in the upper echelon of food bloggers.