Getting proper sleep is essential for being healthy. Some health problems such as high levels of stress, type 2-diabetes, obesity, hypertension, and cardiovascular problems can cause serious sleep disorders. It is estimated that more than 60% of the Americans have sleeping problems.
Proper sleep, regular physical activity and balanced diet are very important for your health. Most people rely on sleep aids or pills to solve their sleep disorders. However, we recommend you to access your diet first. We have 7 foods that will put you to sleep instantly and will help you to restore your sleep cycle.
You should eat one banana every evening before going to bed. Those suffering from diabetes should take a half one. Bananas are an excellent source of potassium which can prevent night cramps. They are also packed with magnesium which improves your sleep and provides muscle relaxation. What is more, bananas are rich in tryptophan known for its ability to fight insomnia.
Many studies claim that salmon is rich in omega-3 fatty acids which can help your body relax and reduce the stress levels. Furthermore, it is packed with vitamin B6 which increases the stimulation of melatonin (the sleep hormone). Salmon is an excellent source of protein, so you will feel full during the night. According to a recent study, people who regularly consume salmon have higher levels of vitamin D and better sleep.
Herbal teas are known for their ability to improve your sleeping pattern. Chamomile tea is one of the most effective teas. It contains flavonoid apigenin which has soothing effects and can treat sleep disorders. Mint, valerian and lavender tea can help your body relax. Keep in mind that you should not consume black or green tea before going to sleep because they act as stimulants and can keep you awake!
People with calcium deficiency are more likely to experience sleep disorders. So, you should consume milk, yogurt and other dairy products to provide your body with the necessary amounts of calcium. You can also include other calcium-rich foods such as leafy green vegetables (kale or collards).
Cherries are also very beneficial for treating sleep disorders. One glass of cherry juice (250ml) can increase the levels of melatonin (the sleep hormone). This in turn, will improve your sleep. Melatonin regulates the so called circadian rhythm (sleep-wake cycle). You can get the same results by consuming fresh or dried cherries between your meals.
Whole grains like bulgur and barley are rich in magnesium. Usually, people do not consume magnesium-rich foods which may result in magnesium deficiency. As a result, you may experience sleep disorders.
Consuming a cup of cocoa before going to sleep can be very beneficial. It acts as a natural sedative and it contains magnesium which can improve your sleep. What is more, the unsweetened cocoa powder contains tryptophan which can fight insomnia.