Quality of sleeping is crucial for healthy living. Serious sleep disorders can cause some health issues such as obesity, hypertension, high levels of stress, cardiovascular ailments, type 2-diabetes, and many others.
The medical statistics in the USA shows that more than 60% of the population have sleeping problems. According to the experts, the balanced and proper diet and regular physical activity provide adequate sleep. Many people try to find a solution by using sleep aids or pills, however, consumption of some types of food can help you to restore your sleep cycle.
Look at the best 7 types of foods which are beneficial for good sleep:
Taking one banana each evening before sleeping will help you in the prevention of night cramps, due to the potassium content. Those who suffer from diabetes should take a half banana, which will lower the sugar level. Thanks to the magnesium that they contain they provide muscle relaxation and deeper sleep. The high levels of tryptophan make bananas one of the best foods that help you fight insomnia.
Salmon is rich in omega-3-fatty acids which help your body to relax and reduce the stress levels. The high containment of the vitamin B6 increases the stimulation of melatonin, which is also called the sleep hormone. According to the recent study, people who consume salmon on a regular basis have higher levels of vitamin D, better sleep quality, shorter wake times and higher levels of sleeping time.
Consumption of herbal teas is the well-known way that may improve your sleeping pattern. For better effects, it is very important to make a proper choice of the kinds of tea. For example, chamomile tea, due to flavonoid apigenin, is one of those types that can treat your sleep disorders. Teas that may also help your body to relax are mint, lavender, and valerian. However, consuming green or black tea should be avoided before going to bed, since they act as stimulants and may keep you awake.
One of the reasons for having difficulty in falling asleep is a calcium deficiency. To compensate the deficiency you can increase the consumption of milk, yogurt and other dairy products. Additionally, you can try other foods that are rich in calcium, such as leafy green vegetables (kale or collards).
Cherries have an ability to restore sleep disorders because they increase the levels of melatonin in your blood. Accordingly, melatonin leads to better sleep quality, as it regulates the so-called circadian rhythm (sleep-wake cycle).
A glass of cherry juice (250ml) may improve your quality of sleep. You can consume fresh or dried cherries between your meals, and the effects will be the same.
As magnesium deficiency affects the quality of sleeping, consuming foods rich with this compound can help you get rid of that condition. Experts suggest including more whole grains, such as barley and bulgur, which are a great source of magnesium.
Cocoa is one of the best natural sedatives around the globe. Additionally, chocolate contains a high amount of magnesium and that significantly improve your sleep.
A cup of cocoa before going to bed may be of great help.