All of us need our beauty sleep, but, it is common nowadays to hear people complaining that they are not able to fall asleep when they want to.
It sometimes happens that we toss around on our beds for a long time before sleep finally decides to visit us. Has that happened to you? While this does not necessarily mean that we are insomniacs, there can be some problems in our body like indigestion that might lead to disruptions in our sleeping patterns. Highly acidic food just before bed is one of the main causes of disturbed sleep. On the other hand, there are some foods that can actually promote better and more peaceful sleep.
We have always known about this. Although there has been much speculation on the effectiveness of this, it does really work. Some minerals act as sedatives in the body and calcium is one of them. It also has some other minerals which are sedative. It also causes the release of serotonin in our body which is relaxing. Warm milk also works well when combined with other carbohydrate rich food like oatmeal, toast etc.
Cherries, banana, apples and pears
There is no need to create a fruit salad: any on of these would do the trick. Cherries contain melatonin that regulates sleep and it is recommended that they be taken an hour before bed time. The potassium and magnesium in bananas can relax you muscles and releases the relaxing neurotransmitters serotonin and melatonin. Apples and pears are rich in fiber, are sweet and calm the digestive system before sleep.
You could have them with warm milk, non-sweetened oatmeal raisin cookies, etc. It contains complex carbohydrates which causes a rise in blood sugar. This will in turn cause the release of insulin in to blood and serotonin in the brain. They also contain the anti-stress vitamin B6.
It is rich in carbohydrate and the insulin release can cause the production of tryptophan and serotonin.
Herbal teas contain several chemicals that are sedative as well. You could use tea bags or decoctions of these. The herbal teas that are most effective are Lemon balm, Green tea, Passionflower, Chamomile and Lime flower.
Some other foods rich in calcium, magnesium, chromium, potassium, complex carbohydrates and protein which are helpful in bringing about sleep are:
- Baked beans
- Lean meat
- Brown rice
- Lemon and honey
- Water (for good digestion and to prevent night time thirst).
The protein rich food can induce good sleep, again, by releasing melatonin and serotonin. These will keep you from waking up many times in the night and also bring on sleep quickly. These food are also rich in tryptophan. Chromium in your food will help to overcome low blood sugar levels. They also stabilize the enrgy in your body as sudden spikes can delay the onset of sleep. It also reduces mood swings, fatigue, stress and tiredness. Protein rich food are especially good for this.
Eating right not only improves your health, but also helps with good sleep and we all know how important good sleep is to us.
Keerthana Writes about Health and healthcare for people with conditions. May it be arthritis or High or low Blood Pressure, these tips could go a long way without any side effects. Better yet, they are safe and approved. Her article on Saatva Mattresses has got acclaims from various sources and is one of the most clear cut and informative source on Sleep related problems.
Originally posted 2013-03-28 10:04:04.