In order to stay alert, healthy and feel fresh every day, you need a good night’s sleep. But, unfortunately most of us are not able to get that and as a result falling prey to a number of diseases. This inability to get sleep in night is termed as insomnia. Not getting sleep for one or two nights is fine that could be a result of some personal or professional tensions at times. But, if the series of not getting sleep continues for a longer duration then you are suffering from insomnia.
You must know what exactly is insomnia, what happens in this state, and then only you will rectify the problem and act accordingly. Actually what happens is, our brain secrets a specific hormone called melatonin which is responsible to promote sleep. But due to sudden reasons, may be sudden change in diet, excess of tension or increasing age, brain stops secreting that hormone. Now what those drugs prescribed by psychiatrists and pharmacists does is, they contain melatonin of their own, that’s why one gets immediate result falls asleep when ingest those drugs. But, if you continue the intake of that drug, your brain will stop secreting melatonin forever, as the required amount is provided by drugs and your body gets used to it and won’t be able to stop taking drug even if you would want. That’s why I always emphasize on going natural. Here in this case also, there are food items that you can have which won’t only provide natural melatonin to body but will also promote the secretion of same by brain. And the best part is, eating these food items don’t have any side effect.
Without even knowing the reasons and homely cure of this disease, many of us switch directly to pharmaceuticals and start having drugs for sleep, which is not at all recommended. In early stages it could be easily cured by having some simple foods at home that can help induce sleep. Food items that contain protein, iron, magnesium, L-tryptophan and those which contain natural melatonin are best and enough sources to induce sleep. Let’s check the list:
There is a reason behind why I have kept cherries on top spot, it is because cherries are the richest source of natural melatonin. Thus, it will vanish the deficiency of melatonin in the body – the key reason for insomnia; and will induce sleep. You can have a handful of cherries about an hour before going to bed, in the mean time cherries will show heir effect. Fresh or dried both forms have same nutrients. And if cherries are not available in market you can also opt for cherry juice.
Almonds are generally famous for making memory sharper, but along with it almonds are also good for fighting insomnia. Almonds are rich source of magnesium and protein. This magnesium content also promotes sleep and is often considered essential for good night’s sleep. Plus, the high protein also promotes a sound sleep as they fight acid flux, releases tension in muscles, maintains optimum blood flow to brain so that it could produce natural melatonin and induce sleep. You can have a handful an hour before going to bed or have almond milk shake.
Banana is particularly rich in potassium and magnesium. Both of which act as natural muscle relaxants, they remove the stress and pain from muscles which also sometimes hinders sleep. Plus, banana also contains tryptophan. Tryptophan is an amino acid, which gets converted into serotonin and melatonin. These two hormones are sleep promoters and hence banana helps fight insomnia. Usually the process of conversion of tryptophan to serotonin and melatonin takes around an hour, so eat banana accordingly.
A number of studies have proven that walnut is a sure shot cure of insomnia. Not, just walnut contains a number of essential nutrients essential for body growth, but it also contains all the nutrients required for promotion of sleep. Walnut again is a very good source of tryptophan, which gets converted to serotonin and melatonin. Serotonin relaxes the nerves system, improves mood and also contributes to sleep, while melatonin exclusively promotes sleep. Thus, a handful of walnut can keep sleeping drugs away.
Drinking a glass of warm milk before going to bed is often a tradition in my family. When I asked my mom, she said drinking milk before going to bed encourages sweet dreams. Now I understand why drinking milk before sleep is given so much preference. Actually milk is an excellent source of tryptophan, so it is connected to induce a sound sleep. Furthermore, milk is known for its calcium content in it. This calcium helps in the production of melatonin. Thus milk induces sleep in two ways. For better results you can mix honey in milk instead of sugar. The sweetness of honey increases insulin which makes tryptophan to produce melatonin and thus ignites sleep even better.
- Pumpkin seeds:
Pumpkin seeds are really a magical potion when it comes to ignite sleep. You might not be aware of this, but pumpkin seeds are one of the best sources of magnesium. This magnesium content plays a vital role in inducing sleep, it calms the body down by relieving the stress and tension, which could keep you up all night. Pumpkin seeds should be taken with a glass of milk in the evening at least an hour before going to bed.
How can green veggies stay behind when it comes to any health issue and specially the super veggie – spinach. Spinach not only makes you stronger from within but the chlorophyll content found in spinach has been a proven medicine for insomnia. It makes brain secrete melatonin in the required quantity so that there is no misbalancing of hormones. Plus it releases stress from all of the body, keeps digestive health at its best, so there is nothing wrong in the body that could lead you to stay up instead of sleeping.
These seven food items will not only induce sleeping hormones but will fix the problem of misbalancing of hormones and make sure that brain releases the hormones properly and you can enjoy a good sound sleep.
Apart from the above mentioned seven food items there are a number of other foods also that can help (not as effectively as these seven). Like corn, tomatoes, potatoes, sesame seeds, soya, tofu, green tea, oats, rice and all of dairy products.
Now we know what to eat, but there are a number of food stuff that you should avoid as much as you can if you are suffering insomnia because they fight sleep producing hormones. Let’s have a look at them also:
- Bacon – It increases the release of norepinephrine, a brain stimulant that keeps you up.
- Chocolate – It increases the energy levels with the help of tyramine and phenylethylamine compounds present in it.
- Coffee – It contains caffeine that is a natural sleep buster and keeps you awake.
- Chicken & Fish – They contain certain compounds that fight the sleep promoting hormones and moreover they are hard to digest, which could become a reason of busted sleep.
- Sugar & other refined carbohydrates – These make body deficient of vitamin B, which is much required during the release of serotonin. And in absence of serotonin the levels of tension, depression and fear increases that keeps you awake.
I hope you all are very much clear with the item which you have to eat which all you have to avoid. Now you can also read my other article where I have told a few other measures that you can take which contribute to better sleep. These also prove to be a success and these are really simple measures that everybody can take.
Keep posting your queries and opinions. I’ll be waiting for the comments.
Eat Healthy…!! Stay Healthy…!!
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