The problem with getting asleep, which is a health disorder by itself, accompanies many ailments such as high blood pressure, heart problems, obesity, depression, and anxiety. This condition can significantly affect person’s health and wellbeing. Although, there’s a lot of medications aimed at relieving the loss of sleep, almost all of them have different side effects and stop working in the course of time.
At the same time, there are lots of foods containing chemical substances and nutrients that help fight this health disorder. You need only to make the right choice among these foods, and you`ll certainly sleep better. The following list of them will be helpful in your selection:
A cup of warm milk would be a good solution for getting asleep fast. Dairy products contain tryptophan – an amino acid that provokes the production of serotonin, a neurotransmitter responsible for calmness, serenity, and good mood.
- Whole grain foods.
Foods made from whole grains – bread, crackers, and pasta – contain carbohydrates with high glycemic index. These nutrients work as an insulin trigger, which increases the amount of tryptophan in the blood. Carbohydrates cause drowsiness, therefore eating them at dinner time can make you sleep better. Additionally, whole grains are a rich source of magnesium, which relieves this condition by soothing the nervous system.
- Jasmine rice.
This type of rice is especially beneficial because of its richness in carbohydrates. Flavor the rice with tomato sauce, and you will get a powerful natural medication for getting asleep faster and sleep better.
Walnuts, cashews, almonds, and pistachios are rich in unsaturated fats. They are also a good source of magnesium and calcium, which promotes better generation of melatonin. Melatonin is a hormone that regulates the periods of sleep. Additionally to the benefits to your heart health, nuts promote the rising of serotonin levels. It’s advisable to consume a handful of nuts during dinner and before going to bed.
This vegetable contains large amounts of magnesium and calcium. Having eaten a meal with spinach in the evening, you will avoid muscle cramps that may interfere with your sleep. Additionally, this will supply you with vitamin B6. Studies have shown the link between this nutrient and the increased production of melatonin in the brain.
These are one of the best remedies helping fight the problems with sleep. They are full of carbohydrates, vitamin B6, and magnesium. Eat a banana in the evening, and sleep soundly the whole night.
The tea with this herb provides calming effect, reduces anxiety, and promotes good sleep.
- Valeria root and lemon balm.
The tea made from these herbs has a sleep-inducing property. To cook it, you need to put 1 to 2 tsp of each into a pan and pour one cup of boiling water. Let it stay for 10 minutes, sieve, and drink before going to sleep.