There are numerous ways that can help you overcome insomnia. A proper diet is one of the most effective ways. Insomnia can be caused by deficiencies in certain nutrients. The foods that we eat can help us to gain those nutrients and help us sleep. Ten foods below will help you sleep tight.
Bananas are not only tasty fruits and nutritious, but also sleepy time fruits because they balance melatonin and serotonin levels, which are the neurotransmitters necessary for deep sleep. Additionally, eating bananas helps your body to complement magnesium, which are very beneficial to muscles.
Lettuce has a long-standing reputation for promoting healthy sleep due to an opium-related substance combined with traces of the anticramping agent hyoscyarnin present in lettuce. It’s highly recommended to drink a cup of lemon juice mixed lettuce juice before going to bed to promote the sleep.
3. Warm milk
Milk contains tryptophan, an amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn’t so busy, which is effective and efficacy as a sedative medicine, besides the composition of calcium in milk helps the brain effectively use tryptophan.
Drink a glass of warm milk before bedtime, will help you achieve the best mood to go to sleep.
Recent studies have showed that sugar content in honey has stimulating effects, but the glucose of sugar release orexin from the brain, a recently discovered neurotransmitter that’s linked to alertness. So do not forget to drizzle a little honey in a glass of milk or cup of hot herbal tea to get a deep sleep.
Potatoes help you eliminate the content of acids that can interfere with yawn-inducing tryptophan as you sleep. To achieve the soothing effect, mash potatoes with warm milk.
Oats are great source of melatonin. A small bowl of oatmeal will help you dispel the feeling of hunger and also the efficient treatment of insomnia.
A handful of almonds not only bring you a healthy heart, but also makes it easier to have nice dreams as they contain tryptophan and a nice dose of muscle-relaxing magnesium.
Flaxseeds contain a large amount of omega-3 fatty acid, a natural mood lifter. If fatigue and insomnia are bothering you, eat two tablespoons of flaxseeds before sleep. They are practically sleeping peels.
A slice of bread, along with a cup of tea and honey will release insulin, which helps tryptophan get to the brain, where they are converted to serotonin and finally, you definitely can’t resist the approaching sleep.
10. Cherry juice
Cherry juice has serotonin-inducing carbohydrates, which cause your body to relax, calm your nerves and slow your racing brain. A glass of cherry juice an hour before bedtime can contribute to your restful sleep.
- lettuce and serotonin
1/3 of our lifetime is for … sleep only. You may think its a little waste of time? But it’s absolutely necessary to do so because all organs in your body need time to rest and recreate energy for the next day.
Sleep helps adjust the biological clock of the body, helps the brain eliminate stress, enhance concentration, memory and be perspicacious. During sleep, the heart and circulating system reduce their activities, become more stable… But about 75% of adults frequently suffer from insomnia – it means they find it difficult to fall asleep at night or have troubles in getting a deep sleep, frequently wake up during the night over a long period. Insomnia normally related to stress, anxiety, depression and other mental disorders. During the day, who suffer from insomnia feel extremely tired and cannot concentrate on their work. So how to always have a good sleep? Here are a few tips for you to minimize insomnia and develop quality of the nightly rest.
Things you should do to have a good sleep
- Keep your bed and bedroom quiet and comfortable.
- Maintain the habit of going to bed and wake up properly. Choose a time when you usually feel tired to rest at night and try not to break this routine even on weekends.
- Take a short nap: just sleep less than an hour and do it in the early afternoon.
- Sleep in dim light in order to get familiar to the transition from day to night.
- Make a list of things to do and start from early to save time and reduce stress.
- Take time to relax in the evening. The brain needs time to rest before going to bed. A soothing massage always helps your mind and body slow down and relaxes.
- Add nutrients, especially calcium and magnesium to your diet because they help put people to sleep more easily. Milk, cheese, yogurt, spinach, almond, cashew, pumpkin, seed… are important sources for calcium and magnesium.
- Hot bath or reading a few pages before bed will help you get a good sleep.
- If you wake during the night and find it hard to fall back asleep, try imagining a place or activity that is calming and peaceful for you, or getting out of bed and doing light activity such as reading book. Try to keep your mind away from worrying and brainstorming, postpone them until the next day when you feel well and really fresh.
Things you should not do to have a good sleep
- Use tea and coffee before bed.
- Smoke, because cigarettes have nicotine, which is the stimulant interfere with your ability to go asleep, and even make you wake up repeatedly.
- Drink alcohol: alcohol can make people sleep easily but may wake up many times during the night due to thirst, and even cause vomiting, so limit alcohol as possible.
- Eat too much before you go to bed, it is best to have a light dinner.
- Drink too many liquids in the evening: Drinking lots of water or juice after having dinner may result in frequent bathroom trips throughout the night.