If you are having problems with falling asleep or if you wake up during the night, you can have a problem functioning. It is very important to get enough sleep to stay healthy. You can provoke health issues like obesity, stress, hypertension, cardiovascular ailments, type 2-diabetes, and so on if you have problems with sleeping.
In fact, more than 60% of the people in the USA have sleeping problems. Thus, it is very important to have a regular diet and sleep habits, also regular physical activity. Therefore, before you look for a solution in pills, you need to try to change your diet first. Thus, we will present you a couple of types of food which will help you restore the sleep cycle.
7 Foods to Help You Sleep
If you drink a cup of cocoa before you go to bed, it can offer you some amazing effects. It is a natural sedative. Also, chocolate is very rich in magnesium and it can improve your sleep. Plus, the cocoa powder contains tryptophan which is very helpful.
2. Whole Grains
Barley and bulgur have very high levels of magnesium. A lot of people do not include foods that are rich in magnesium in their diet when they should. This is why they suffer from magnesium deficiency which affects their sleep cycle.
Cherries can also help you with sleeping problems. If you have a glass of cherry juice, it will increase the melatonin levels, this is the sleep hormone in the blood. Also, it will help you sleep better. This hormone will regulate the circadian rhythm. Also, it might help if you eat fresh or dried cherries between meals.
If you have calcium deficiency you can have trouble falling asleep. Thus, to provide the body with calcium, you need to consume milk, yogurt and other daily products. You can also try other foods that are rich in calcium, like kale or collards.
5. Herbal Tea
Herbal teas can definitely improve your sleeping. Nevertheless, not all of them can help. Chamomile tea is one of those that can treat the sleeping disorders due to the flavonoid apigenin, which has a soothing effect. Also, mint, lavender and valerian teas can help you relax as well. You should not however consume green or black tea before bed because they are stimulants and will keep you awake.
Salmon is rich in omega-3-fatty acids which are able to reduce stress and help you relax. Also, salmon contains vitamin B6 which increases the stimulation of melatonin, the sleep hormone. This will help you fall asleep. A recent study has proven that people who consume salmon regularly have higher levels of vitamin D, shorter wake times, better sleep qualities and higher levels of sleeping time.
Take one banana before you go to bed. If you suffer from diabetes, you need to take half of it. This will lower the sugar content. Bananas are very rich in potassium which will help with night cramps. They also contain magnesium which will relax you and help you with sleep. You need to eat them before bed to help you with insomnia due to the high levels of tryptophan.