Are you having trouble of going to sleep? You are not alone. There are millions of people around the world with this problem. It can be frustrating to toss and turn all night. The lack of shut-eye can lead to many sleep deprivation problems such as altered mood and high blood pressure. Insomnia might be caused by your environment or what you are consuming on a daily basis.
It is strange when there are times we struggle falling asleep and others that you start snoozing as early as 8PM. The foods that we consume play an important role to our body’s daily functions. In the same way, it is able to help us stay alert, awake or even how quickly we fall asleep during bedtime. There are fruits and vegetables that you can include in your diet which are great in helping you achieve these.
Shawn Talbott, a nutritional biochemist, says that lack of a proper sleep cycle is a unique stress that induces a chronic response in the body. Many people typically overlook having insomnia or not being able to sleep with the food they are eating.
So, let us learn about the top XX foods that can help us go to sleep and stay that way at the same time.
Keywords: insomnia, sleep deprivation, sleep cycle
Bananas for Better Sleep
Bananas are one of the favorite fruits of Americans. Around 96% of consumers reported purchasing bananas in the past year. As a matter of fact, more than 30 pounds of bananas are consumed per person each year in the United States. This is good news because bananas are easy to come by and are rich in nutrients as well.
They are also great in helping us fall asleep. The high potassium in this yellow fruit can help calm restless legs while preventing nighttime leg cramps. Aside from that, bananas also have magnesium which helps in relaxing nerves and muscles while promoting better circulation and digestion. People who are suffering from insomnia or sleep deprivation would benefit from eating bananas.
Many health professionals recommend their patients to consume bananas, especially if they suffer from insomnia. You can eat a banana or add it into a smoothie. It also safe to eat banana peels too! Just make sure you cut them up first and blend with your favorite drinks to make them tasty.
If you’re planning to have a good night’s rest, then start by having a sleep-friendly dinner. A good main course to have is salmon since it is rich in omega-3 fatty acids. These fatty acids are known to reduce surges of stress hormones while promoting better restfulness. You can also have halibut for dinner if you can’t get any salmon since they also provide the same benefits in omega-3.
A study has shown that omega-3s are able to help alleviate depression and other mental health disorders. In other words, it helps improve your mood. This can aid in giving us good sleep especially to those who have problems with insomnia.
There are many other benefits to omega-3 besides giving us better sleep. It improves brain and heart health while maintaining a healthy figure. Many Americans don’t get enough of this good fatty acid into their diets according to a study. That is why you should start having salmon or halibut if you want to get a better sleep cycle.
Tart Cherry Juice
Now this is one of those consumables that you don’t hear a lot about. Tart cherries are packed with essential nutrients, but you don’t have to eat a bag of these sour fruits. You can get the nutrition by simply sipping it as a juice. It contains many anti-inflammatory agents and antioxidants that make it a great choice for meals.
Before your insomnia sets in, have a drink of some tart cherry juice. A Journal of Medicinal Food study in 2010 conducted on adults show that drinking a glass of tart cherry juice significantly reduces sleep deprivation. If you’re intrigued, you can try this tonight by buying a pack of this juice and see if it works. If you can’t find any tart cherry juice, try dried cherries instead.
But before you add tart cherry juice into your diet, be aware that an 8-ounce serving contains 140 calories and 25 grams of sugar. You might gain weight if you take excessive calories over time. Just add in a good amount to drink every meal and make sure you keep yourself healthy by exercising regularly.