Do you often have problems falling asleep? Maybe you just wake up in the middle of the night out of the blue? Not getting enough sleep can have a detrimental effect on your overall health and can lead to numerous health issues. Sleep disorders can often be caused by things like excessive stress, obesity, hypertension, diabetes, cardiovascular problems and so on.
According to statistics more than 60% of the American population suffers from some kind of sleeping problem which often leads to other health problems as well. To maintain optimal health you need to get plenty of sleep, eat a balanced diet and exercise on a regular basis. But how to get enough sleep if you can’t fall asleep? Well, we’ve got the answer, introduce the following foods in your diet and they’ll help you fall asleep like a baby!
Every evening before falling asleep eat a banana. If you’re a diabetic eat half so that your sugar doesn’t get elevated. Bananas abound in potassium which prevent leg cramps and magnesium which enables deep sleep and relaxes your muscles.
Salmon is rich in omega-3-fatty acids, which reduce the stress levels and help your body to relax. Moreover, it contains vitamin B6 which increases the stimulation of melatonin, the sleep hormone. Its rich protein content will make you feel full during the night. A recent study has shown that people who consume salmon on a regular basis have higher levels of vitamin D, shorter wake times, better sleep quality and higher levels of sleeping time.
It is well-known that herbal teas may improve your sleeping pattern. However, not all kinds of tea can be helpful. Chamomile tea is one of those types that can treat your sleep disorders due to flavonoid apigenin, a secondary metabolite which has soothing effects. Mint, lavender and valerian teas may also help your body to relax. Note that you should not consume green or black tea before going to bed since they act as stimulants and may keep you awake.
Yogurt is especially helpful if your sleeping issues are due to calcium deficiency. Increase the intake of yogurt and dairy products to optimize calcium levels and prevent insomnia.
You can fight insomnia by drinking a glass of cherry juice as it boosts the production of melatonin and improves sleep quality.
Barley and bulgur are abundant in magnesium and they are good for people who have sleeping problems as lack of magnesium can cause problems with the sleep cycle.
A cup of hot cocoa at bedtime will provide the body with the needed magnesium, and the tryptophan will help to fall asleep easily.