A day full of chaos or a hectic work can be put out of your mind at the moment you fall asleep every night. The moment you are in your bed, ready to fall asleep for a whole night gives you immense pleasure than most things you do in a day. But there are more than 45% of the people in the world who have problems in getting a good amount of sleep. These people have various sleep disorders like insomnia, lack of sleep due to stress and many other things. So you are not the one fighting with sleep insufficiency.
Lack of sleep leads to various problems in your mental and physical health. It has the power of ruining your day on the whole. Sleep is increasingly recognized as important to public health, with sleep insufficiency linked to motor vehicle crashes, industrial disasters, and medical and other occupational errors. Unintentionally falling asleep, nodding off while driving, and having difficulty performing daily tasks because of sleepiness all may contribute to these hazardous outcomes. Persons experiencing sleep insufficiency are also more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as from cancer, increased mortality, and reduced quality of life and productivity.
There are natural remedies for getting a better sleep. The most important remedy is the change in diet chart for your dinner menu. Certain foods have the power of healing certain disorders in our body. Revamping your diet can go a long way towards improving your sleep quality, provided you opt for foods rich in the right sleep-inducing.
Natural hormones inducing sleep
Melatonin is a naturally occurring hormone that regulates sleepiness. It is made in the brain by converting tryptophan first to serotonin and then to melatonin, which is secreted at night by the pineal gland in the brain to induce and maintain sleep. Scientific evidence shows little or no benefit of melatonin in improving sleep. Still, melatonin supplements are widely used as sleep aids. So we are going to see certain foods which are rich in melatonin, tryptophan, and serotonin.
Cherry comes the first in the list for sleep-inducing foods. Cherry’s are rich in melatonin the natural sleep-inducing hormone. A glass of cherry juice particularly tart cherries can increase your sleep time.
Dairy products are rich in melatonin-boosting calcium, and a number of studies are finding that calcium deficiencies are linked to poor sleep quality. So there may be something to that old adage that a glass of warm milk will help you sleep.
Fish are rich in tryptophan, a natural sedative, with shrimp, cod, tuna, and halibut having the highest levels, even more than turkey.
White rice has a high glycemic index, so eating it will significantly slash the time it takes you to fall asleep. A recent study in the American Journal of Clinical Nutrition found that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating other meals at the same time interval.
A bowl of your favorite flakes will able to get you a good amount of sleep. That too when compared with milk makes it two precious things at the cost of one.
These super fruits are packed with potassium and magnesium, two minerals that promote muscle relaxation. In fact, magnesium deficiencies are related to restless leg syndrome and nighttime muscle cramps, two conditions that can certainly interfere with your sleep. Make it a goal to eat one banana a day to see if that helps your sleep problems.
Chamomile has been used as an herbal remedy for insomnia for thousands of years. Steeping a cup of chamomile tea will help you sleep. According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.