Tick tock, tick tock; the clock keeps on ticking and you keep on turning and tossing in bed without hope that you will get a proper eight hours of sleep. What could be the problem causing your insomnia?
According to studies, lack of sleep increases the risks of developing serious medical conditions such as high blood pressure, lower immune system, cardiovascular diseases, diabetes, and even obesity. But, all of these threats can be easily eliminated with one simple solution – food.
You are what you eat, so put a stop to your sleep deprivation by being watchful of your diet as this highly affects the sleep cycle. The next time you find yourself restless at night, remember the tips listed below.
Going Hungry to Bed
The majority of people believe that going hungry to bed means losing excessive weight. They couldn’t be more wrong because this is the quickest way to insomnia and weight gaining. Just think about how stressed your body is, hence, you will not be able to get rested. Therefore, have a light snack one hour before going to bed. For example, you can eat one bowl of oatmeal, or some chicken, fish, nuts, and of course, the best popular sleep remedy of them all – a banana.
Oatmeal or Whole Grain Cereals
Whole grains such as barley are rich in magnesium which promotes sleep and helps you fight off the signs of insomnia. The same applies for oatmeal, as this powerful duo provides the necessary nutrients, vitamins, and minerals, not to mention calcium if you add some milk to it.
Chicken, Elk or Turkey
Do you know the sleepy feeling you get after a wealthy turkey Thanksgiving dinner? You have L-tryptophan to thank for it. While chicken also contains amino acids, the food that will definitely put you out like a baby is elk. It contains twice as much L-tryptophan than turkey, so you know what the go-to food is when you want to prevent lying awake at 3 a.m.
When you need to increase your melatonin production (a sleep-inducing hormone) you should try eating fish. Most fish, particularly salmon, tuna, and halibut, are rich with the vitamin B6. This will give your body what it needs to make melatonin, meaning, sleep deprivation will soon become a thing of the past.
Another food high in magnesium, nuts are natural sleep promoters. However, not all nuts are favorable nighttime snacks, therefore, those sleep-inducing properties are found in nuts like almonds, pistachio, and walnuts. Almonds supply the required melatonin, pistachio nuts are a source of B6 just like fish, and walnuts offer melatonin with a bit sleep inducing L-tryptophan’s magic.
Bananas are rich in potassium, or putting it simply, bananas are natural muscle relaxers. In addition, they also provide vitamin B6 and magnesium. These strong nutrients guarantee that you will feel drowsy and ready to go to your dreamland. It’s true, you can relieve insomnia with one banana only.
The lack of sleep is dangerous to our health and overall daily performance. With a few simple lifestyle adjustments, you can wake up rested and ready to take on every challenge. Find the most suitable evening snack from this list and implement it into your sleep diet routine. Your body and mind will thank you.