Some people have problems when it comes to sleeping. Some of us toss and turn until we fall asleep, some wake up in the middle of the night, some can’t seem to let their brain rest and some suffer from insomnia. There are so many sleeping problems that millions of people are facing. To think that you are in battle with the snooze alone is far from true. Most adults suffer from lack of sleep or the inability to sleep. We need sleep to keep our mood stable, our immune system functioning, have the ability to focus, keep our skin healthy, prevent heart problems, and so much more.
One of the best ways to reduce our sleeping problems is a healthy diet. There are foods that you can incorporate into your daily meals to help you get the Zzz’s on. Eating these foods can make sleeping a lot less troublesome and more enjoyable.
Add these foods to your diet for a better slumber:
Whole grain rice or complex carbohydrates can help increase the production of serotonin. The chemical that help induce sleep in the body. Foods that have complex carbohydrates are whole grain breads, crackers and brown rice. Avoid foods that have simple carbohydrates, this will only hinder sleeping and reduce serotonin levels. Avoid foods such as bread, cakes and pizzas.
Tryptophan is an amino acid that helps induce sleep and increase production or serotonin and melatonin in the body. Serotonin and melatonin are responsible for your sleep and wake cycles. Walnuts are a great source of tryptophan and it also contains high amounts of melatonin.
Bananas are a good source of potassium and vitamin B that are essential to the production of melatonin. Melatonin is a sleep inducing hormone that is produced by the pineal gland.
Lean proteins such as chicken, turkey and low fat cheese are a good source of the amino acid tryptophan. Tryptophan will increase serotonin levels to make your sleep a lot more peaceful. Avoid foods that have high fat contents like high fat cheese, fatty parts of chicken and pork, deep fried anything and fast food. Eating foods that are high in fat will lower serotonin levels, keep you awake, can cause irregular sleeping patterns and digestion problems during sleep.
Heart healthy fats will help boost heart health and improve serotonin production in the body. Unsaturated fats can be found in nuts and fishes.
Most herbs have a calming and detoxifying effect on the body. These fresh herbs can help the mind and body relax, causing a more peaceful slumber. Some fresh herbs that promote sleep are basil and sage. You can make your own concoction with these herbs such as teas, sauces and smoothie.
Warm milk has always been a go to remedy when it comes to sleeping problems, but any dairy product will do. Calcium helps the brain use tryptophan and relax muscle movements. Low fat dairy products such as milk, yogurt and cheese can help induce sleep.
There is a lot of negative side effect lack of sleep can do to the body. To prevent these side effects we need to improve our sleep. The first thing we need to change is our diet, eating healthy and incorporating sleep inducing foods can help us get tucked in bed early. Next is improving our sleeping pattern. Consistency and having a regular body clock can improve sleep by miles.