As most of you probably already know, getting enough sleep is pivotal for the health. Some health issues like obesity, high blood pressure, heart diseases, and diabetes can cause serious sleep-related disorders.
Unfortunately, more than 60 percent of U.S. citizens have some sleeping issue. Usually, they reach for sleeping pills to solve this problem. However, this is not a long-term cure and it can also cause additional complications due to the side effects of these meds. You should instead make certain changes in your diet, that is, eat the foods from the list below more often to improve the quality of your sleep.
Eating a banana before going to bed will lower the sugar levels and prevent night cramps as they are rich in potassium. Moreover, the magnesium they possess will relax the muscles and induce deep sleep.
Studies indicate that salmon has the power to lower the levels of stress and help the body relax because it is abundant in omega 3-fatty acids. The vitamin B6 will elevate the melatonin secretion, which is the sleep hormone. Since it is rich in protein, you will feel sated throughout the whole night.
Chamomile tea can treat sleeping problems because it has apigenin, a flavonoids with soothing effects. Valerian and lavender tea also have relaxing properties. Avoid the green and black teas as they have a stimulating effect and may keep you awake.
One glass of cherry juice will elevate the melatonin in the body, which is the sleep hormone, as you may already know. This hormone also balances the circadian rhythm.
It is not uncommon for people to have a problem falling asleep if they suffer from calcium deficiency. To prevent this from happening, you should intake more milk, yogurt, and other dairy products, as well as other foods rich in calcium like green leafy veggies.
One cup of this soothing, warm drink will act as a natural sedative and better your sleep quality. It also has magnesium and tryptophan which are great at inducing sleep.
Barley and bulgur are abundant in magnesium and they are good for people who have sleeping problems as lack of magnesium can cause problems with the sleep cycle.