Sleep well at night is extremely important, right? A restful sleep rejuvenates us but also prepares us to start the next day with enthusiasm and energy.
But has not it often happened that we are exhausted but still can not fall asleep? It makes you tired, irritable and exhausting.
Side-effects of Insomnia
1. Insomnia also causes chronic diseases, affecting the brain, the digestive system and the general immunity of the person.
2. You can fix your dream in many ways. Here are some that you can practice immediately.
3. First, follow a sleep plan. Make sure to sleep every day, even on weekends, and get up at the same time.
4. Make a habit of reading a little every night or listening to relaxing music before falling asleep.
5. A glass of milk before bed also helps you to relax.
6. The night light should be soft, temperate and relaxing.
7. At the same time, you can also change your diet to some super foods with sleep-promoting properties.
Superfoods that help you sleep to fight insomnia
Many believe that a cup of hot tea will keep you awake as an owl. But if you replace your regular cup of tea with a cup of chamomile tea, the benefits are immense. Research also shows that regular consumption of chamomile tea helps strengthen the immune system, reducing anxiety and depression, which are among the leading causes of sleep disorders. Chamomile also contains Apigenin, an antioxidant. This antioxidant binds to brain receptors that increase drowsiness and prevent insomnia. In addition, this herbal tea also helps calm the nerves when consumed at bedtime.
These bright melons and very rewarding are indeed a disguised blessing. A cup of diced pieces of watermelon just before bedtime will help keep you hydrated all night and soothe the hunger after dinner with its higher fiber content and volume. Therefore, since it is well hydrated before sleep, the body does not encourage you in the middle of the night to satisfy your thirsty needs and lands peacefully. However, be careful to consume these melons sparingly as they can wake you up in the middle of the night to quickly get you to the bathroom thanks to their high water content.
Loaded with essential nutrients like vitamin B6, protein, magnesium and pistachios can help induce sleep. But consume them in moderation, because all high in calories can keep you from sleeping instead of falling asleep.
This smart walnut and its benefits are known to most of us. But did you know that nuts also help to regulate the sleep hormone melatonin and improve sleep quality? Nuts also help with ALA, an omega-3 fatty acid that the body processes to produce DHA. This DHA increases the production of serotonin, a brain chemical that improves sleep.
Many of us have experienced that! Consume a plate of white rice for lunch and you will feel sleepy and lazy. White rice is rich in carbohydrates and low in fiber. It also has a high glycemic index, which measures the rate at which food increases blood sugar. Studies show that if high glycemic foods are consumed a few hours before going to bed, they can help improve sleep quality.
Bananas are a rich source of magnesium and also contain tryptophan. Both help to make a good night’s sleep! In addition to magnesium, bananas are also rich in potassium, which acts as a muscle relaxant and nervous.
Like nuts, prunes also help to increase sleep hormone levels, melatonin. Plums not only increase sleep but also increase calcium, magnesium and vitamin B6 levels.
Dark chocolate can literally be consumed at any time of the day! This sinful delicacy, which maintains the ability to increase serotonin levels, also helps to relax body and mind!
Science suggests that kiwi, very nutritious, is one of the best foods to eat before you bag! The fruit not only helps you to fall asleep fast but also guarantees a restful sleep without waking up.
The benefits of almonds to health are known to all! Rich in nutrients, almonds are also rich in magnesium. It is well known that magnesium works wonders in people with sleep disorders. In addition, it helps to control the stress hormone cortisol, which is known to interrupt sleep. So the next time you are in this deep sleep phase, a handful of almonds would be a healthy choice.