It is obvious that night-life has become more and more popular among the population and that’s is one of the most common reasons leading to sleep disturbance as night-life disturb our circadian clock and makes us hard to fall asleep in the later hours.
As many as 50 to 70 millions Americans have to deal with sleeping problems as well as its appalling unfavorable consequences. While sleep deprivation leaves our body exhausted, mood swings and uncontrollable weight gain, an eight to nine-hour-sleep can not only boost your immune system, sharpen your brain but strengthen your skin health and trimming your waistline.
Women are more prone to suffer from sleep disturbance because of estrogen decline during menstruation. People who are hypertension (high blood pressure), obese, anxiety or depression pose a higher risk of insomnia.
There are medications that are available to help you if you’re one of the unlucky ones who struggle in trying to get a good night sleep.
However, when it comes to medications, there are a number of dangerous side effects, such as headaches, depression or even drug dependency.
Fortunately, it’s not necessary to totally count on medication when you can try a range of healthy foods and still have a perfect sleep during the night. Let’s find out what they are.
- A cup of warm milk before sleep
It sounds quite a common place to have a drink as warm milk prior to going to bed. That’s thanks to the magical effectiveness sleeping promotion of tryptophan, a substance contained in dairy foods.
Tryptophan can be found in milk and other dairy products as well as foods like eggs, bananas, nuts, and seeds. You can easily add them to your normal diet and get better sleep.
- A light meal before bedtime
Keeping your stomach in starving can make you hard to fall asleep as the only thing you can think of is food.
A late night snacks such as yogurt, crackers, a bowl of cereal and milk, bread and cheese can not only provide comfort but carbon hydrate contained in these foodstuff helps to increase the level of tryptophan in your blood which in return will shut your eyes off and induce a sensation of asleep.
Remember not to consume a heavy meal or food that rich in protein or fat as those nutrients required a hard-working of your digestive system.
You will feel uncomfortable and therefore your chance of getting soothing ZZZs will drop by zero.
Many studies have found a strong relationship between high-fat food and weight gain as well as sleep cycle disturbance. So say no to the heavy fat meal and opt for something light and easy to be digested.
- A cup of hot herbal tea
A cup of hot tea can relax your tense nerves so you can really into your sleep. You should be aware that not all type of herbal tea can be useful in dealing with insomnia.
For instance, green tea can do nothing but keep you awake all night, especially with elderly people or who have sensitive nerves.
Instead, you should ahead for ginger tea, lotus seed tea, and chamomile tea or lemon tea. They will work wonder for your night.
Do not drink with a large amount of tea as it can cause a need to urine during the night.
- Jasmine rice
A study published in a Journal of Clinical nutrition indicates a healthy sleeper fell asleep relatively faster if high-glycemic-index jasmine rice included meal over lower GI long-grain rice.
While the exact mechanism how this impact our body is unclear, scientists suspect that the greater amount of insulin which is triggered by the high-GI meals, the more proportion of tryptophan get into our brain so you can easily fall asleep.
Fish may sound strange but fish is one of the most effective methods in dealing with insomnia.
Vitamin B6 which is found in most fish especially tuna and salmon is a crucial component in melatonin synthesis.
Melatonin is a hormone that is responsible for inducing sleep in the dark. So add a portion of fish to your normal diet to promote your sleep.
Add chickpeas to your diet as it contains an enormous amount of vitamin B6 which is essential in synthesizing melatonin (a sleep-inducing substance).
- Fortified cereals
Another great source of vitamin B6 is fortified cereal. You can have a bowl of cereal and milk to boost your general health as well as to promote your sleep.
- Tart Cherry Juice
Tart Cherry Juice has found to be effective in chronic insomnia patient who drank a cup of this juice 2 times a day. They reported some relief in their insomnia severity after a while consuming Tart Cherry Juice.
- Green leafy vegetable
While many studies suggest that calcium deficiency can possibly responsible for hard to fall asleep, green leafy vegetable like collard and kale is another rich source of calcium besides dairy products.
These vegetables should be added to your meal if you’re struggling with a sleeping problem.
Extra tips: Beside those healthy foods, there are a number of things that you should have an eye on to ensure the effectiveness of sleep-promotion foods.
– Restrict your fluid intake by 8 p.m: If you have a bad bladder then you should consider cutting all the fluids after 8 o’clock in the evening unless you feel comfortable to get up constantly during the night to go to the bathroom.
– Cut down the caffeine consumption: Little of caffeine during the last 4 to 6 hours before bed could be troublesome and become a sleep disruptor. So try not to drink or consume anything that have caffeine at least 4 hours prior to your sleep
– Skip the Nightcap: an experienced headache, restless sleep, frequent awakenings, night sweats and nightmares can be experienced as a result of a late alcohol drink. So consumed it at least 4 to 6 hours prior going to bed.
– Cut down heavy, spicy foods as it irritates your body and makes you difficult to fall asleep.