12:53 PM
Friday 09 September 2022
Insomnia is a problem that many suffer from as a result of unhealthy habits, which negatively affects mental and physical health.
In order to manage this problem, there are several ways that can help, including adopting some foods that can actually improve sleep, according to “Russia Today”.
Sleep expert Mary Grace Taylor said: “It is true that countless people struggle to get seven to eight hours of quality sleep a night, but all too often, they have trouble falling asleep or staying asleep as a result of a series of lifestyle choices that pile up together. To succeed night following night in making them flip.”
And she continued, “You probably know that staying away from caffeine in the hours before bedtime can greatly increase your odds of getting a good night’s sleep, but good sleep is not just regarding avoiding the wrong foods or drinks. In fact, some foods can help you. It helps you sleep better and prevents you from feeling anxious at night.
Grace Taylor specifically recommends eating a banana before bed, saying, “Whenever you crave something sweet before serving it, look for one of the yellow fruits rich in muscle-relaxing minerals like potassium and magnesium. Bananas also contain the amino acid tryptophan, which breaks down into melatonin. and serotonin (both important neurochemicals for regulating sleep) in the brain.”
This is supported by many other sources, including The Sleep Charity, which says: “Banana is an excellent source of magnesium and potassium that help relax stressed muscles and makes the perfect bedtime snack. It also contains tryptophan which is critical to stimulating the production of brain calming hormones. Main”.
Taylor recommends eating healthy snacks to help beat insomnia, which include:
Low-fat cheese: If you suffer from heartburn during the night, eating protein-rich snacks and low-fat foods like cheese before bed can help combat acid reflux.
Cheese is also rich in calcium, which helps regulate the body’s production of melatonin.
Cherries: They are one of the few food sources that contain melatonin, which is why eating a small amount of it before bed may just help you sleep.
But if the fruit isn’t in season, try a glass of tart cherry juice instead.
And recent research from Louisiana State University found that drinking cherry juice twice daily helps people with insomnia log another 90 minutes of snooze time.
Salmon: It may not be your first choice for a midnight snack, but eating salmon for dinner can help you sleep better.
And recent British research found that higher blood levels of docosahexaenoic acid (DHA), the omega-3 fatty acid found in fatty fish, is linked to better sleep.
But if you’re not a fan of fish, supplementing with 600 mg of omega-3s a day is a good thing.
Kiwi fruit: Another remedy that can help you sleep is kiwi, which is rich in potassium, calcium, phosphorous, folic acid, magnesium and more.
A study from Taiwan found that eating two kiwis an hour before bed significantly improved sleep.
Read also: Why increase the chances of exposure to insomnia during the summer?
