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Want to Sleep Fast? Eat these 19 foods

Want to Sleep Fast? Eat these 19 foods
InfoHealthyLife.Com - Do you have trouble sleeping or insomnia? You are not alone, there are many people out there who also experience it. Though lack of sleep can cause various diseases such as weakening of the immune system, decreased sharpness of the brain, premature aging of the skin, hypertension, the risk of heart disease, and also trigger stress. If you are a person with insomnia, you should be careful with the condition of your body.

One way to fight insomnia is through a diet, and here are the types of foods you can try. Good luck!

1. Lettuce
Dinner with vegetable lettuce may make you fall asleep early, because lettuce contains lactucarium, which is soothing and affects the brain like opium.

You can try this recipe from Stealth Health: Boil 3-4 large lettuce leaves with a glass of water for 15 minutes. Turn off the heat, then add 2 mint leaves. Drink the water before going to bed.

2. Tuna, Salmon, & Halibut
Salmon contains Omega-3 which is proven to reduce stress hormones and improve calm, according to the UCLA Center for East-West Medicine. While Tuna and Halibut, according to an article published in the Annals of the New York Academy of Science, besides containing Omega-3, it is also rich in vitamin B6 which is needed by the body to produce serotonin and melatonin which makes sleeping soundly.

3. Potato
It is one of the staple foods in western countries, it turns out that potatoes are a very good source of potassium. Potassium serves to calm muscles, help launch blood vessels, and facilitate digestion, says clinical psychologist Michael Breus.

The best processing method is baked goods. According to nutritionist Shawn Talbott, consuming half a potato is enough to meet the needs of potassium and carbohydrates.

4. Banana
Who doesn't like bananas? The fruit that is said to increase sexual desire - whether because of its shape - turns out to have other uses. According to nutritionist Shawn Talbott, bananas contain high levels of vitamin B6 and potassium, which can calm tense legs and prevent cramps at night.

In addition, bananas also contain magnesium which can relax muscles and blood vessels, and facilitate digestion. Making a banana smoothie with milk and ice can be an alternative if you don't like to eat it.

5. Beans / Long Beans
Containing vitamin B6, long beans help the body to produce serotonin as a mood generator and stress reliever, and help to arrange melatonin or hormones to sleep. Long beans are perfect for you to eat at night to help you fall asleep quickly.

6. Warm milk
People in ancient times believed that warm milk can make us drowsy easily, even though no research has really proven it, many people already feel it. Milk contains calcium which is one of the minerals that helps the body produce melatonin, which helps us sleep regularly.

A 2011 study published in Menopause Journal also suggested soy products (soy milk) because it helps overcome insomnia in women who enter menopause. So, if you don't like cow's milk, soy milk can be a good choice.

7. Cheese & Yogurt
All milk derivatives with calcium, such as yogurt and cheese, can also help us fall asleep. Calcium supplies tryptophan to the brain to trigger the rise of melatonin. Plus, calcium helps muscles to move freely. A study says, low calcium makes it difficult for us to sleep.

8. Cherry juice
A glass of cherry juice can boost melotonin levels in the body, according to Universities of Pennysylvania and Rochester research, and significantly reduce insomnia. Some adults with chronic insomnia feel changes after drinking cherry juice twice a day.

Nutritionist Michael Breus recommends tasty recipes to be consumed at night by mixing cherries, soy milk (or almond milk), and ice then blending. You can use dried cherries if there are no fresh cherries.

9. Walnuts
Walnuts are a source of tryptophan, a sleep amino acid that helps the formation of serotonin and melatonin. According to the University of Texas, walnuts can have their own source of melatonin, which of course can help you fall asleep faster.

10. Almond
Almonds contain magnesium which makes it easy to sleep at night, and also has a protein content to help stabilize blood sugar levels while sleeping.

A study in the Journal of Orthomolecular published that magnesium levels that are too low cause difficulty sleeping. A pretty good method for consuming almonds is to eat a handful before going to bed, or whole wheat bread with almond jam.

11. Rice
Rice has a high glycemic-index / GI index, eating it will help you fall asleep faster. Experts speculate that large amounts of insulin are triggered by high GI foods and increase the ratio of tryptophan to other amino acids in the blood, to flow to the brain faster.

12. Wheat Cereals
A bowl of low-sugar cereal made from wheat can be a healthy snack before bed. Magnesium in wheat will help you to fall asleep.

The National Sleep Foundation (NSF) recommends consuming wheat cereal with milk for more significant results.

13. Oatmeal
Warm oatmeal eaten with bananas and milk is definitely delicious, right? Oatmeal is rich in magnesium, calcium and potassium. Everything makes you feel faster. A bowl before going to bed without sugar will definitely not make you fat, instead oatmeal will make you fall asleep and keep your cholesterol stable.

14. Kale
This vegetable is known as a source of calcium and potassium, both of which help speed sleep. Unfortunately this vegetable is not familiar to the Indonesian people. You can eat spinach instead.

15. Tea
Experts say, most variants of tea can arouse drowsiness. Green tea containing theanine, which can help sleep and nutritionist Shawn Talbott also praised the relaxing effect of the chamomile tea mixture. Besides fruit aroma tea is also worth a try, a study in Australia found that drinking a cup of fruit tea an hour before bedtime can make you sleep better.

And studies presented at the Experimental Biology Scientific Conference in April 2014 suggested that tea shortens the time needed to fall asleep and prolongs the duration of sleep. Based on other studies, drinking tea is associated with rising levels of glycine, a chemical compound that calms muscles and blood vessels, works like a low-dose sedative.

16. Snacks / Pastries
After eating snacks / pastries / snacks, blood sugar and insulin levels will surge quite high, shortening the time needed to fall asleep. Blood sugar levels should be maintained so as not to cause changes in mood and insulin instability. However, to be able to rest, the increase in blood sugar and insulin is very necessary so that tryptophan is carried into the brain smoothly, so that sleep is even better.

17. Venison
Venison has almost twice the content of tryptophan compared to turkey breast meat, besides that its high carbohydrates help tryptophan reach the brain. But in Indonesia, deer meat is quite rare, except in certain areas.

18. Honey
It is natural sugar, honey can make insulin levels rise slowly, and help tryptophan enter the brain more easily. According to nutritionist Lindsey Duncan at DrOz.com, drinking a spoonful of honey before going to bed or can also be mixed with tea (especially chamomile tea) can help you sleep better.

19. Shrimp & Lobster
One of the shelled seafood with high tryptophan content can help you sleep easier.

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