Do you have difficulties in falling asleep or waking up during the night? Getting enough sleep is crucial for being healthy. Some health issues such as obesity, high levels of stress, hypertension, cardiovascular ailments, type 2-diabetes, and so forth, may lead to serious sleep disorders.
More than 40% of the people in Nigeria have sleeping problems. Balanced diet, adequate sleep and regular physical activity are extremely important for your health. Before you opt for some sleep aids or pills make sure you access your diet first. In the text below there is a list of seven types of food which can help you to restore your sleep cycle.
1. BANANAS
Take one banana each evening before you go to sleep. If you suffer from diabetes, you should take a half one. This will lower your sugar content. Bananas are rich in potassium which helps in the prevention of night cramps. They also contain magnesium which provides muscle relaxation and deeper sleep. Consuming bananas before bedtime will help you fight insomnia due to the high levels of tryptophan.
2. SALMON
According to the studies, salmon is rich in omega-3-fatty acids which reduce the stress levels and help your body to relax. Moreover, it contains vitamin B6 which increases the stimulation of melatonin, the sleep hormone. Its rich protein content will make you feel full during the night. A recent study has shown that people who consume salmon on a regular basis have higher levels of vitamin D, shorter wake times, better sleep quality and higher levels of sleeping time.
3. HERBAL TEA
It is well-known that herbal teas may improve your sleeping pattern. However, not all kinds of tea can be helpful. Chamomile tea is one of those types that can treat your sleep disorders due to flavonoid apigenin, a secondary metabolite which has soothing effects. Mint, lavender and valerian teas may also help your body to relax. Note that you should not consume green or black tea before going to bed since they act as stimulants and may keep you awake.
4. YOGURT
If you have calcium deficiency you may have difficulty in falling asleep. In order to provide your body with the necessary amounts of calcium make sure you consume milk, yogurt and other dairy products. You can also try other foods that are rich in calcium such as leafy green vegetables (collards or kale).
5. CHERRIES
Surprisingly, cherries are also helpful in restoring sleep disorders. A glass of cherry juice (250ml) may increase the levels of melatonin, the sleep hormone, in your blood. Consequently, it leads to better sleep quality. This hormone regulates the so called circadian rhythm (sleep-wake cycle). It would be equally effective if you consume fresh or dried cherries between your meals.
6. WHOLE GRAINS
Whole grains like barley and bulgur contain high amounts of magnesium. Most people do not include magnesium-rich foods in their diets and as a result they have magnesium deficiency which affects their sleep cycle.
7. COCOA
A cup of cocoa before going to bed may have amazing effects. Besides being a natural sedative, chocolate is also rich in magnesium and can significantly improve your sleep. Moreover, the unsweetened cocoa powder contains tryptophan whose effects were mentioned earlier in the text.