Foods associated to Good Sleep

Foods associated to Good Sleep

Foods associated to good Sleep

Are foods associated to sound sleep? Just take a look

 Introduction:

 A few individuals experience difficulty nodding off. Others can’t stay unconscious. And there are the general populations who experience difficulty turning life “off” and tucking into bed at a sensible hour. About 50 million individuals on the planet experience the ill effects or sleep disorder.

Sleep disorder is described by continuous stops in the generally normal breathing pattern of an individual while he/she is dozing. These stops would bring about him/her to wake up from a profound sleep a few times amid the night. What’s more, that would bring about the absence of appropriate rest, which thus would negatively affect his physical and mental well-being.

This, for the most part, happens because of a sleeping disorder. The term insomnia indicates a complete absence of rest. This disease has achieved disturbing proportions in the present times particularly among the high societies in the urban population.

Adding these nourishments to your eating routine might build your chances of a fruitful sleep.

Cheese and crackers

Old tales recommend that warm milk can make you sleepy, but the fact is any dairy product can assist.

Advantages:

Calcium (found in milk, cheese, yogurt, and these sources) helps the brain use the tryptophan contained in the diary to form sleep-triggering melatonin.

In addition to this, calcium in the cheese helps in the regulation of muscle movements.

Thiamine

Of the various food elements, thiamine or vitamin B is of special importance in the treatment of insomnia. A body deficient in thiamine over a long period will be unable to relax and fall asleep naturally. Valuable sources of this vitamin are whole grain, nuts, pulses, and cereals.

 Advantages:

It plays a vital role in maintaining strong healthy nerves

Lettuce

Lettuce contains a sleep-inducing substance called lactucarium. Lettuce seeds consumed in a decoction form are also helpful in reducing sleeplessness. Pour a cup of boiling water over a cup of stripped lettuce and steep for about 30 minutes. Strain and drink before sleep. This absolutely does work.

Advantages:

The juice of the plant containing lactucarium is found to show sedative effect, which induces sleep

 Milk

Milk is a very valuable food in making you fall asleep. A glass of milk mixed with honey should be taken every night prior to retiring to bed.

Advantages:

It acts as a tonic and a tranquilizer. Massaging the milk over the soles of the feet was also found to be effective.

Curd

Curd is also useful for insomnia. The patient should apply curd in lots and massage it on head. This will induce sleep. Ensure yourself that you prefer the sugarless (or low sugar) varieties because those with excessive sugar would cause a sudden increase in the blood sugar levels that would, in turn, nullify the effects of the tryptophan.

Advantages:

A protein called tryptophan present in the curd can induce sound sleep

Eating at least 3 cups of curd/yogurt every day can help you sleep with mental peace at night.

Cherry juice

Cherries naturally increase the levels of melatonin. In a study, subjects who took cherry juice experienced some relief in the insomnia symptoms compared to those who took placebo drink. Our body utilizes the natural ingredient of the juice in a much better way than if it were given via a pill.

Advantages:

Cherries contain melatonin, a natural antioxidant with a proven history of helping to manage the sleep-wake cycle.

Bottle guard

It can be massaged over the scalp before sleeping. The boiled leaves of bottle gourd is very beneficial in the treatment of this disease.

Advantages:

The bottle guard juice mixed with sesame oil in a 30-50 ratio acts as an effective medicine for sleeplessness.

Rauwolfia

The herb rauwolfia is a valuable medicine due to its indisputable efficacy as a sedative. The hypnotic action of the herb has been known since ages. The powder of the root, which contains a quantity of 0.25 gm to 0.5 gm, should be blended with a cardamom substance and ingested before sleeping. If the disease is chronic the patient ought to take 0.25gm a couple of times in the morning as well as the night before going to sleep.

Advantages:

The very first dose of rauwolfia will help a patient with phlegmatic and gouty nature to fall asleep. The patient will have a sound sleep during the whole night.

Honey

The natural sugar available in honey slightly increases insulin and allows tryptophan to pass the brain efficiently. A spoonful of honey sleep or combined with chamomile tea would give you a more peaceful sleep.

Advantages:

Honey is beneficial in the treatment of insomnia. It contains tryptophan that has a hypnotic action and induces sound sleep.

Aniseed

A tea made from aniseed is valuable in sleeplessness. A tea can be made by boiling about 375 ml of water in a vessel and to it add a teaspoon of aniseed. The water should be covered with a lid and remained to simmer for fifteen minutes. It should then be strained and drink hot or warm. The tea can be made tastier by adding honey and hot milk. This mixture of tea should be taken post meals or prior to going to bed.

Advantages:

The aniseed served as a tea mixed with milk or honey is a good remedy for sleeplessness and can induce sleep instantly.

Dietary considerations

The individual should take a low salt food as salt is said to obstruct the restful sleep. A balanced diet with a simple modification in the eating routine will help to treat insomnia. Such diets exclude white flour products, sugar, and its products tea, cola, coffee, chocolate, alcohol, fatty foods and foods containing additives.

 Other measures

Regular exercises during the morning and mild exercise before retiring to sleep may enhance the quality and quantity of sleep. Yoga helps in mental and physical relaxation from one’s disturbing problems. The individual should put efforts to eliminate as many stress factors as possible. The steps in this direction include daily practice of any relaxation method or meditation techniques, practicing the art, where things can be done slowly, especially activities like eating, walking, and talking.

Related keywords:

  • Foods associated to good Sleep, Are foods associated to sound sleep?, What food will help me sleep?
  • Foods to Help You Sleep, Foods for Sleep, Foods That Make You Sleepy, Cheese and crackers for good Sleep
  • Vitamin B to relax and fall asleep naturally, Milk for making you fall asleep, 
  • Cherry juice helping to manage the sleep-wake cycle, How to Beat Insomnia, Foods that Fight Insomnia

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