We will do just about anything to get sleep more easily. We all know that feeling when the mind won’t settle, and we are lying there staring at the walls. Even if we do nod off, we wake up after an hour or two.
Even if you tire yourself out during the day, sleep still doesn’t come easy. The awful thing is that a lack of sleep can affect our health. Giving the body the rest (and food and herbs) it needs is critical to the proper functioning of the organs. It helps us to maintain a clean bill of health.
A good nights rest will provide individuals with the necessary energy for daily tasks. Not only that, but the immune system relies heavily on the body sleeping. It also helps the skin and keeps the blood pressure low. A lack of sleep can make you ill.
Whos looking for ways to finally get some rest? Well, much depends on what people eat. Certain foods make us feel a little different. They make us feel happy, and they can certainly make us sleepier and stay asleep.
What Types of Food Help You to Sleep Well at Night?
Foods Containing Soy
What do you think about foods such as tofu, edamame, and miso? They are foods that contain soy and isoflavones. Isoflavones increase serotonin (a chemical in the brain which influences the body during the wake/sleep cycle).
According to the Nutrition Journal, adults who consumed two servings per day or more claim to sleep longer. In fact, they report having one of the best night’s sleep in a long time.
Whole Grain Foods
Anyone having difficulty sleeping may suffer from a magnesium deficiency. It seems that eating more barley, buckwheat and whole grain foods will increase magnesium intake.
When the body doesn’t get enough magnesium, it makes is more challenging to stay resting. Getting enough magnesium helps people to fall asleep, and remain in a slumber for longer.
Almost everyone knows the best source of calcium is dairy foods. Researchers linked individuals who have problems falling asleep to a calcium deficit. More so, they found by eating foods high in calcium reversed the adverse effects.
The results are people falling asleep at a much quicker rate than before. That’s fantastic news for the people who love yogurt and eat it as a nightly snack. The difference is notable in the quality of slumber.
At the same token, kale and other green veggies boost calcium levels. It may be a terrific idea to add these to the dinner menu as well. Unfortunately, not getting enough calcium affects more than the bones.
Usually, people drink coffee in the mornings to wake up and to stay alert. Now, what everyone may not know is that certain decaf teas are a tremendous help when trying to doze.
Some people swear by Chamomile tea to help them relax and fall off to dreamland. Green teas are another popular choice as a sleep aid. Green (decaf) tea has theanine in it to help sleepless individuals sleep. Try a cup before retiring for the evening.
What’s interesting is cherry juice is not only tasty, but it helps adults fall asleep and fast, too. Drink a cup two times per day and sleep like a baby. Chronic insomniacs report results using this remedy.
It appears the melatonin in tart cherry juice can help with sleep problems. Remember, twice a day for a good night’s rest.
Who knew this small fruit was so good for the body? Likely, lots of people, however, does everyone know about its ability to help people sleep?
Use it as a sleep aid right before bedtime. An hour before going to bed should help individuals sleep better. Imagine getting more sleep than usual.
Thank the people who performed the research, Taipei Medical University. The kiwi contains vitamins, folate, and serotonin.
Bananas not only look good, but they do the body good, too. It’s known for its potassium benefits, and as an added advantage, there’s vitamin B6, to sum up, its goodness.
Like the tart cherry juice, bananas have melatonin in it. What’s interesting about melatonin is 1) it’s a hormone and 2) its trigger is darkness. If you find it difficult to get enough melatonin in your diet, you can take the Nutrabulk Melatonin Sleep Aid.
Because the banana has both potassium and vitamin B6, it’s useful in promoting overall healthiness and a sound sleep.
Fish is good for a lot of conditions, including sleeplessness. Put more salmon, tuna, and halibut on the plate for they are vitamin B6 rich.
As was discussed earlier, melatonin produces a state of inactivity for the people who can’t rest, allowing the consumer to sleep soundly. These particular fish have the most vitamin B6 when compared to other fish.
Chickpeas have as much vitamin B6 in them as fish. They can be consumed by themselves or mixed with other foods to make a healthy dish. It only requires a couple of spoonfuls to make the snack a tasty and inviting one.
Plus, it will subdue the body and make it ready for rest. It won’t be long before whoever eats it is prepared to stretch out and get some shut-eye.
Cereals are a fabulous source of the B6 vitamin like fish and chickpeas. Reinforcing the melatonin, a bowl of fortified cereal will induce sleep and allow the sleeper to get more hours of rest.
Chow down on a bowl of Cheerios (multigrain) or Wheaties right before bedtime and find sleep easier than the night before.
Fiber is another multipurpose food component. It’s good for digesting and for resting. The more fiber a person consumes, the better all the way around. They sleep better, and they reap the benefits of a smooth digestive system.
Eating more fiber also helps to reduce the surges in the blood sugar that lowers melatonin. So, add more artichokes, bran cereals, and beans to the menu.
Need the muscles to relax and a good night’s sleep? It’s possible with the nutrients from almonds. They not only relax the muscles but tranquilize the body, so a good night’s sleep is just a matter of going to bed.
Almonds contain plenty of magnesium. Snack on a few almonds before going to bed at night and drift off to a peaceful slumber.
Which Herbs Help You to Sleep?
Most people get a good night’s or day’s rest, depending on a person’s sleeping pattern. However, that’s most people. Not everyone is fortunate enough to get sleep as a routine.
The typical person requires only 8-9 hours of sleep. Some professionals believe 10 hours of rest is best. When it’s difficult for a person to get 5 or 6 hours, it can make for a restless sleep.
Sound sleep is an activity fibromyalgia sufferers lack. Patients suffering from fibromyalgia are most likely to have an irregular sleep than the people who aren’t bothered with fibromyalgia. Usually, these people toss and turn, have muscle spasms and are startled out of their sleep.
It’s troublesome, and with all of these symptoms, falling into a sound sleep is not possible. While it’s easy just to take some sleeping pills, it’s not the answer to a long-term medical problem.
When taking into consideration the side effects of medicines, most people prefer to have a holistic approach to healing if at all possible.
People want an easier, more down-to-earth approach to recovery when compared to prescription medicines or at least one in five adults. Another point to remember is herbs can be consumed in a few ways.
A person can buy herbs over-the-counter as a capsule, as a tea, powder or liquid extract. Herbal medicine dates back to ancient times. There are plenty of resources to find more information about herbal treatments.
Herbal formulas will not work the same as a prescribed medicine. The user may need to find out what works best for them by experimenting with a particular herb. Also, the time it takes to work may be different as well.
One of the many benefits of herbal medicines is that dosage can be reduced or increased without the aid of the doctor or pharmacists. With this said, the side effects are minimal also, if any and that’s another plus.
Besides herbs to help a person sleep, there are a few plants in the bunch as well.
Which Teas Help You to Sleep?
The German Chamomile
Most don’t recognize its full name or its alternate, Matricaria recutita. They only know it by Chamomile. It’s a popular plant that many see on the shelves in the grocery store or health food store.
Its commonly used as a sleep aid or to provide relaxation. One wouldn’t think this plant has all of the uses it’s known for but rest and sleep are the two main reasons for purchase. Besides, it’s good taste.
What most people don’t know about Chamomile is there are several varieties and uses. German tea is the one that’s used primarily. The Roman version is somewhat similar although people agree it’s bitter. This tea is used for digestive reasons.
The German tea easily combines with other herbs to make a relaxing drink. Have it at night to calm the day, but anyone can enjoy its taste during working hours. This will help to take the edge off the daily grind and tension.
Not to worry though, it’s safe and gentle, but it’s effective. Chamomile is the go-to tea when someone wants to relax. The plant is easy to prepare. Put one bag in hot, boiled water for 15 minutes in a standard size cup which is about 8 ounces.
The herb is easy to grow at home if anyone wants fresh tea. Another point to remember is to cover the tea to keep the medicine in the cup. Add honey to sweeten the tea and sip away. Chamomile is available in a capsule so it can be taken anywhere.
Not many people know about lemon balm, either. However, it’s great to have around for those nights no one can rest. It’s also useful for relieving stress and tension. The scent, of course, is lemony but it’s pungent, too. This is good for spice lovers.
Back in the 17th century, people knew it as “balm.” With that said, the remedy has been around for a long time now. The ancient people knew it was good for calming the nervous system and used it to cope during volatile times.
How do you prepare it? As a tea, add two teaspoons to a hot cup of water just removed from the fire and steep for up to 15 minutes. Prefer to use an extract? Take one or two teaspoons or two-three capsules daily.
People often find that they must take an over-the-counter sleep aid to fall asleep. These can help, but so can some subtle dietary modifications. Hopefully, these tips will help anyone suffering from sleeplessness. Studies prove that eating certain foods and herbs are beneficial.