Many people suffer from sleep issues, whether only occasionally or on a nightly basis. Some are unable to fall asleep, and others can’t stay asleep. This type of rest isn’t conducive to healthy rejuvenation – which is exactly what rest is for. You need to rejuvenate your body and mind nightly in order to be at your fullest. Without an adequate amount of rest, you can seriously suffer. Side effects of bad rest includes fatigue, headaches, sore or cramped muscles, inability to concentrate, memory issues, irritability, and more.
Food & Sleep
Those who suffer from sleep issues are always looking for a cure. They turn to medications, which are chocked full of side effects. They try unnecessarily complex remedies, and sometimes even turn to illegal substances or alcohol – just to get a good nights rest. This isn’t necessary. In fact, all you really need to do is change your diet. There are many foods which can keep you up at night. Primarily, anything with caffeine and sugar in it. Other foods can help you get a good night’s rest – and we’re not just talking about making you fall asleep here. We’re talking about going to sleep, staying asleep, and getting better sleep.
Other Tips For Improving Sleep
Besides including the foods on our list into your daily diet, there are other small changes you can make in your lifestyle to help get better sleep. A few of these things include:
- avoiding caffeine and sugar for eight hours before you go sleep
- getting into a steady bedtime routine in order to train your body
- avoiding alcohol just before bed
- going to sleep earlier
- avoiding heavy meals and hard to digest foods for three hours before sleep
- taking a multivitamin to make up for any deficiencies you may have
- staying hydrated by drinking at least eight cups of water each day
It all comes down to needing certain things to sleep. Just like everything else you want your body to do, you need certain vitamins and minerals in order for your body to sleep. Want to know what you can eat to get those necessary nutrients? Read on
Almonds are one of those nuts that do more good than bad. It is important to make sure you eat enough foods that have good nutrients such as almonds. Almonds contain phosphorus, manganese and riboflavin, nutrients that are important for your daily intake.
The healthy monounsaturated fats they contain help also lower the risk of heart disease and type 2 diabetes.
They have a good effect on the sleep as they contain the sleep regulating hormone – melatonin. Moreover, the magnesium content helps with improving sleep. This because enough intake of magnesium can reduce the stress level hormone – cortisol, which is the main sleep disruptor.
They are good for improving sleep but make sure you do not eat too many before bed. 28 grams are enough to have a good effect on your body; and they will have a better effect once you introduce them regularly into your diet. Of course, they are just one type of nuts that help one with boosting the sleep quality.
Though we know fish does much good to our health, it seems that we never know the best one to pick. The fact is that fatty fish like salmon, tuna and mackerel are very healthy as they contain vitamin D and omega – 3 fatty acids.
The combination of the two increases the serotonin hormone in the body and this is what helps one gets a good night sleep.
You can either eat at dinner time or during the week, from two to three times per week, and the sleep quality is believed to improve significantly.
Unlike the other grains that contain many carbs that are bad for your body, introducing whole grains at your dinnertime can improve your sleep quality and increase the sleep time.
You can choose between bulgur, barley, oatmeal or whole – wheat crackers. They are quite rich in magnesium content and can help your body with falling asleep.
Research proved that the lack of enough calcium makes it difficult for one to fall asleep. Adding to that the amino acid tryptophan that the milk contains, it proves to be a good food to eat before going to bed.
While some believe in the scientific proof that help one have a better night sleep after a warm glass of milk, some just believe it is just an old wives tale as usually as there is a link between drinking milk and childhood memories. Moreover, this may be a trigger to make your sleep better.
No matter what part you choose to believe, one thing is certain – a warm glass of milk will surely be the perfect add up to a relaxing sleep.