If you have troubles to fall asleep at night, or you frequently wake up during the night, you should know that you are not alone.
More than half of the US population has sleeping issues. Being well rested is one of the most important things for being healthy. If you have hypertension, type 2 diabetes, cardiovascular issues, or you are obese, or stressed out, you have higher chances of developing some kind of sleeping disorder.
Having good night’s sleep, a balanced diet, and a regular physical activity is very important for your health. So, before you reach for some over the counter prescriptions, you should make changes in your diet first. Read the list of foods which can help you to have a proper sleep cycle.
7 Foods That Put You to Sleep Instantly
Every night before you go to sleep, you should eat a banana. If you happen to be a diabetic, you should eat a half banana. Bananas contain a lot of potassium, which is helpful if you suffer from night cramps. Also, they are full with magnesium which relaxes the muscles and puts you in deep sleep.
If you eat bananas before you go to bed you fill successfully fight insomnia because of the high amounts of tryptophan.
Salmon contains a lot of omega-3 fatty acids which will relax the body and lower the stress. It also contains vitamin B6, which will stimulate the production of melatonin (a sleep hormone). Also, those who often eat salmon have higher amounts of vitamin D, better sleep quality, and shorter wake times.
Herbal teas are very helpful for improving your sleeping pattern. Chamomile tea is especially helpful in treating sleeping disorders because it contains the flavonoid apigenin (a metabolite with calming effects). Lavender, valerian, and mint tea are also great for relaxing the body.
You shouldn’t drink black or green tea before you go to sleep because they may keep you awake.
If your body lacks calcium, you may have difficulties falling asleep. So, you should consume more products which have a lot of calcium, such as yogurt, milk, and other dairy. Other foods such as leafy green veggies are also full with calcium.
Cherries can be of great help when it comes to restoring sleep disorders. Only a glass of cherry juice (250ml) will increase the melatonin levels in the blood, which will make you fall asleep faster. You can also eat fresh and dried cherries as a snack between the meals.
Whole grains such as bulgur and barley are full with magnesium. You should eat more foods which contain magnesium so you can have a good sleep cycle.
Only 1 cup of cocoa before going to sleep can do wonders. The cocoa is rich in magnesium, and acts as a natural sedative. Also, it contains tryptophan, which can contribute to a better sleep.