Insomnia can drain you both physically and psychologically. Lying in bed, night after night, as sleep evades you can be an utterly frustrating affair. Nearly forty five percent of the world population complains of sleep deprivation. Countless factors can affect your normal sleep patterns. Stress, underlying physical conditions and even psychiatric problems can all cause insomnia. Sleep deficiency brought on by insomnia can have a detrimental impact on your everyday life. There are numerous strategies, including simple dietary changes, which can help you overcome the problem of insomnia and get good night’s sleep.
Here Are The 7 Super Foods To Help You Sleep Well:
Pumpkin seeds are truly a miracle food when it comes to improving natural sleep patterns. Consuming just one teaspoon of whole or freshly ground pumpkin seeds before you turn in for the night can be the key to a good nights sleep. Pumpkin seeds contain high amounts of the essential amino acid tryptophan. It also contains appreciable amounts of the mineral zinc.
The trace mineral zinc aids the brain in converting tryptophan into the relaxation and feel-good neuro transmitter serotonin. Boosting the serotonin levels of the body is particularly helpful for people who have trouble falling asleep, and staying asleep at night.
Bananas are a tasty and nutritious dietary option to help you snooze better at night. This tropical fruit is laden with two essential minerals namely potassium and magnesium. These two minerals (potassium and magnesium) can aid in relaxing the muscles of the body, and promotes good sleep. Eating this super fruit at bedtime can bring down blood pressure levels (which helps to improve sleeping patterns). The high tryptophan levels in bananas can improve the production of two important neurotransmitters – melatonin and serotonin- which relaxes the body and promotes sleep.
Furthermore, bananas also release just enough amounts of natural sugar into the blood stream which can calm down the orexin cells. Soothing orexin cells is extremely vital to promote restful night’s sleep.
Enjoy a handful of ripe dates to fall asleep faster and to enjoy uninterrupted sleep. Ripe dates are full of fast acting carbohydrates which steps up blood sugar levels. A sudden rise in blood sugar levels can force the body to secrete more insulin. The hormone insulin uses up the different amino acids in the blood stream except L-tryptophan. Higher amounts of L-tryptophan in the blood stream acts as a natural sedative that helps you fall asleep.
There is nothing like a glass of warm milk to fight insomnia. Drinking a glass of hot milk can induce drowsiness. The sleep inducing properties of milk can be attributed to the high amounts of calcium which is present in it. Nutritional research has been able to positively establish the fact that essential minerals like calcium acts as an effective natural sleep aid.
Milk contains high amounts of the amino acid L-tryptophan. Calcium in milk helps the brain convert the amino acid L-tryptophan into the sleep inducing and feel good hormone serotonin.
Tart cherries which are extremely delicious and packed with antioxidants can help you sleep better. Tart cherries have long been considered as natural sleeping aid. Tart cherries are laced with the amino acid L-tryptophan. The brain converts L-tryptophan into serotonin and finally into the compound melatonin. Higher amounts of melatonin in the body can increase your chances of enjoying a restful night’s sleep. Ideally, eat a handful of ripe tart cherries or drink just one cup of freshly prepared cherry juice to slip into dreamland faster.
Although oatmeal is a popular breakfast food, it can be eaten at night as well. Oatmeal contains plethora of nutrients which help you to fall asleep at night. Some sleep inducing nutrients which are present in oatmeal include, magnesium, potassium, silicon and calcium. Oatmeal contains slow acting carbohydrates which help to release the chemical serotonin. Higher blood serotonin levels can help individuals fall asleep faster. The high amount of soluble and insoluble fiber in oatmeal stabilizes blood sugar levels and prevents sudden blood sugar fluctuations which can disturb sleep patterns.
Snacking on delicious peanuts could be the secret to getting good night’s sleep. Peanuts contain considerable amounts of the B-vitamin niacin. Niacin helps the body release higher amounts of serotonin. This important brain chemical helps people suffering from insomnia fall asleep faster. Peanuts are rich sources of carbs and proteins. Eating foods rich in carbs and proteins last thing at night can improve sleep patterns drastically.