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Do you find difficult to fall asleep? Most of the people around the world reported having symptoms of insomnia at some point in time. Not having a good sleep at night can trigger daytime drowsiness. Poor sleeping habits, lack of excessive, anxiety and depression will aggravate your sleeping problems. Research also shows that people with sleeping difficulties are more likely to develop diabetes, obesity and heart diseases.
Now it’s time to ponder on sleeping problems. On average, an adult should get 7-8 hours of sleep at night. Not getting enough sleep will induce fatigue, difficulty in concentrating and mood disturbances. Apart from taking sleeping pills, you can try some good foods that can boost your sleeping hormones. If you think to change your diet and hunting for specific foods to solve your sleeping problems, this article would help you.
1.Milk
Milk comes first in the superfoods list that can improve your sleeplessness. This may not just be an old wives tale. Milk contains two substances melatonin hormone and amino acid tryptophan which can improve your sleep quality. Therefore drinking warm milk before bedtime can induce your sleeping hormones. Studies have also found that calcium deficiency is linked with poor sleep. Hence drinking milk will also improve your calcium levels. So love this pure white wonder and start drinking milk.
2.Spinach
Spinach is high in calcium, magnesium, and potassium which promotes healthy sleep patterns. These essential nutrients help generate tryptophan and melatonin which will give you a great sleep. Add spinach twice a week to your diet and enjoy the fabulous benefits of this green leafy vegetables. It’s time to go green try kale, turnip greens, collard greens and Rapini (broccoli rabe) to reap the benefits.
3.Bananas
Banana’s are super fruits with enormous benefits. They are highly packed with potassium and magnesium. Studies found that people consuming banana at night were able to fall asleep sooner as banana contains tryptophan. Magnesium deficiencies can also cause night leg cramps which hinder your sleep pattern. Eating bananas will give you multiple benefits for your body. Make it a habit to eat one banana day before bedtime.
4.Fish
Fish can definitely improve your sleeplessness. Fish contains vitamin B6 and omega 3 fatty acids which promote the action of sleep hormones. Particularly, cod and salmon are proven to produce melatonin. Salmon, halibut, tuna, trout, and snapper also provides vitamin B6, which is needed to make melatonin. Therefore add fish to your menu and stay healthy.
5.Cherries
We all love cherries! Eating cherries can boost your sleep. A study found that people who drank tart cherry juice for two weeks reported better sleeping habits. The secret is cherries are high in melatonin the sleeping hormone. Have a cup cherry as an evening snack or juice it. Well, it’s time to grab the cherry on the cake.
6.Walnuts
All nuts have some tryptophan, walnuts, and cashews are in the lead with highest levels. Tryptophan the sleep-enhancing amino acid found in the walnut will help make serotonin and melatonin-the essential sleeping hormones. Eating walnut-rich snacks an hour or two before the bedtime will help you drift off easily.
7.Chamomile Tea
Chamomile is known as the great “sleep-inducer”. It contains a flavonoid compound- apigenin which gives anti-anxiety effects. Drinking chamomile tea 30 minutes before bedtime relaxes you and aids in good sleep.
8. Kiwi Fruit
Kiwi is a fruit high in serotonin. Kiwi has potent antioxidant properties and eating kiwifruit may have significant benefits for sleep. Researchers have found that eating kiwi on daily basis can improve sleep quality. The high antioxidant and serotonin levels will give you a sound sleep. Have kiwi fruits before bedtime and fall asleep.
Worst foods
Well, you have known the best foods to boost sleep but there are also some bad foods that are real culprits for poor sleep. Avoid eating the below foods for dinner or before bedtime.
- Bacon Cheeseburger
- Wine
- Coffee
- Dark chocolate
- Fatty Foods
- Spicy Foods
- Alcohol
- Caffeinated drinks
Your sleep diary
Create a sleep log and record your sleep pattern. Write down the time of our sleep and wake up. Check how many hours you slept or did you wake up the middle of the night. Note how did you feel in the morning refreshed or tired? sleep diaries will give a clear information on your sleeping habits. Here are few tips to improve your sleeplessness.
- Wake up the same time every morning this can regulate your “body clock”.
- Go to sleep when you feel tired and exhausted.
- Exercise daily and do not exercise before 4 hours to your bedtime.
- If you find difficult to sleep, leave the bedroom and do some other works till you fall asleep.
- Do not use bright lights in your bedrooms, keep your bedroom dark as possible.
- Avoid sleeping at day.
- Avoid alcohol, caffeine, and tobacco in the evening, all these will interpret your sleeping habits.
