Most people usually experience occasional restless nights, and this is according to a particular study. However, when you are unable to fall asleep during your bedtime on a regular basis, the problem may be more severe. Over time, insomnia can potentially take a serious toll on your overall health. Insomnia is typically difficulty falling asleep or staying asleep even when you have the opportunity to do so. As a result, it hampers your ability to feel refreshed the next day. When you are suffering from this condition, you may:
- Stay awake for extended periods at night.
- Have problems with falling asleep.
- Wake up several times at night.
- Not feel refreshed in the morning.
- Feel tired and irritable during the day.
- Have difficulty concentrating.
There are a lot of factors that may cause insomnia, including anxiety and depression, certain types of medication, a poor sleeping environment and lifestyle factors among others. The good news is that there are numerous foods and fruits that can be consumed to naturally help restore healthy sleep patterns.
Typically, there are four main minerals and vitamins which are found in certain foods that help in enhancing sleep and includes; Calcium, magnesium, vitamin B6 and tryptophan. Here is a short list of foods and fruits and a brief description of how they can help:
Apples are a great source of potassium and vitamins B6 and C. All these have been proven to promote and enhance proper sleep. Vitamin B6 is known to alleviate your stress symptoms and can help you sleep better by triggering the release of the essential mood-elevating neurotransmitter serotonin. Vitamin C helps reduce your blood pressure, lowers your blood sugar levels and also improves your breathing, all of which may enable you to sleep properly.
Almonds are rich in both magnesium and tryptophan, two essential muscle relaxants. Tryptophan is an amino acid which when ingested into the body gets converted into the neurotransmitter serotonin and then is converted again into melatonin hormone. Magnesium is a potent mineral which is instrumental in sleep and is a typical relaxant that deactivates adrenalin. It is often referred to as the sleep mineral.
Milk products: (Low-fat yogurt, milk cheese).
Studies have revealed that milk and its products are rich in the sleep-inducing amino acid tryptophan. Also, milk contains alpha-lactalbumin, a protein that has high tryptophan content and this may result in an improved sleep through an increase in the ratio of the tryptophan to other amino acids in your blood.
According to a particular study conducted by California State University, just a glass of cherry juice could make you fall asleep faster. Cherries, especially tart cherries, can boost the levels of melatonin in your body, naturally. It is also rich in vitamin B6, which your system requires so as to make sufficient serotonin as well as melatonin.
The Bottom Line
Apparently, it is imperative to consider your diet when it comes to your sleeping pattern. Sleep plays a vital role in good health and your well-being throughout your entire life. Getting quality and enough sleep at the right times will help improve your mental health, quality of life, physical health and safety. The above-described foods and fruits boast of abundant amounts of the minerals and vitamins known to promote relaxation, allowing you to sleep adequately.
If you are experiencing restlessness please Consult with your Healthcare Provider to get the best recommendation to help you have restful nights of sleep.