Sleep is one of the pleasurable things to do. A sleep for about seven to eight hours is important to rest the body and regain the energy consumed after a long day. However, people with sleep difficulty might experience problems on staying alert the following day. Sleep is an important element in staying healthy and alert. People with sleep problems are at higher risk of developing serious medical conditions, including obesity, heart disease, and diabetes. People working on varying schedules, like nurses, doctors, and call center agents, are prone to develop sleep disorders. A child who suffers from attention deficit hyperactivity disorder has also difficulty in going to sleep. Some of the known sleep disorders affecting most people include disturbed sleep patterns, and chronic sleep loss.
However, there are several foods that help induce sleep. Also, it relaxes tense muscles, provides calm mind, and increases sleep-inducing hormones in the body, such as melatonin, and serotonin. Some of the common power foods listed below can help you fall asleep.
(1) Warm milk and other dairy products.
We all know that milk is a good sleep inducer. Milk and other dairy products, like cheese and yogurt, contain tryptophan. It is an amino acid when once converted releases serotonin. Calcium, which is the main component of dairy products, is an effective mineral in stress reduction and stabilization of nerve fibers in the brain. It will not only promote good sleep at night, but it will also help rest your mind.
Eating bananas before going to sleep will provide you magnesium and potassium, minerals that help relax your overall muscles in the body. Bananas also contain tryptophan, which produces the sleep hormones.
(3) Hard-boiled eggs.
If you have problems staying asleep at night, you might need to eat hard-cooked eggs. Eating simple carbohydrates before bedtime may not suffice the duration of your sleep, as it might put your blood sugar levels in jeopardy. Blood sugar levels in the body could drop in the middle of the night. This might cause you to wake up at one or two in the morning. Hard-boiled eggs are rich in protein. This will not only put you to sleep, but also stay asleep.
(4) Whole-wheat bread.
Complex carbohydrates, like whole-wheat bread, trigger the production of insulin. Insulin facilitates the delivery of tryptophan, an amino acid, in the brain. The conversion of amino acid to serotonin is being facilitated, which takes place in the brain.
Almonds are excellent sources of magnesium, which promotes muscle relaxation. Also, it is rich in protein that helps maintain stable blood sugar levels when sleeping. A tablespoonful of almond butter or an ounce of almonds can help ease tense muscles.
Who says oatmeal can be eaten only during breakfast? Oatmeal is rich in minerals, such as magnesium, calcium, phosphorus, silicon, and potassium, which aids in falling asleep. Oatmeal is easy to prepare. A bowl of warm oatmeal can help put you to sleep.
Cherries can help people sleep better at night. It is an excellent source of sleep-inducing hormone called melatonin. Tart cherries boost melatonin levels in the body. Cherries can help cure insomnia. A glass of cherry juice facilitates sound sleep.
These are some of the food you might consider eating before going to sleep. These food will not only help you fall asleep, but it will also give you a better sleep. Better sleep or quality sleep regains more energy and strength needed for the next day’s activity.