The last thing you want after a long day at work is to toss and turn as sleep eludes you 명조체 무료 다운로드. No one wants to take Insomnia to bed. It’s worth noting that the foods you eat may be culprits. On the upside, there are also foods that can bring on forty winks faster than you can count sheep.
First, let’s understand why sleep is so important: Sleep affects everything! According to the Harvard Medical Health School, the lack of sleep goes far beyond simply making you tired and moody. A lack of sleep can increase your risk for obesity, the development of heart diseases, and Type 2 diabetes.
Sleep also impacts your day-to-day activities. According to research, sleep deprivation has been linked to irreversible brain damage, cognitive decline, memory loss and possibly Alzheimer’s disease. Your brain needs as much rest as possible to efficiently carry out tasks.
One of the causes of insomnia is sleep apnea. This condition can wake you up several times during the night. It is caused by pauses and shallow breathing while sleeping, when your airway closes. There are also other complications like surges in blood pressure and cardiovascular disease. The good news is that when sleep apnea is treated, blood pressure may go down.
If you think this may be you, get it checked out by your doctor ASAP.
Skip the refined carbohydrates, sugar-laden drinks and baked goods, as they reduce serotonin levels (a chemical messenger that acts as a mood stabiliser) and wrecks your sleep. Instead, opt for wholegrains as bedtime snacks. Choose popcorn, oats, or wholewheat crackers.
Milk and yoghurt are other sources of the amino acid, tryptophan. According to research, calcium is effective in reducing stress and stabilising nerve fibres, including the ones in the brain. Sip on a glass of warm milk before bed.
Bananas are a good source of magnesium and contain tryptophan. Both properties may help you get a good night’s rest.
Cottage cheese contains casein, a milk protein that’s known to help with overnight muscle repair and growth when eaten before bed.
Prunes are loaded with Vitamin B6, calcium and magnesium; these help make the hormone, melatonin, which regulates sleep.
Dark chocolate contains serotonin, which helps relax your body and mind. It’s also rich in magnesium; an essential mineral that keeps your body clock running on time.
Cherries, nuts and oats, are natural sources of melatonin. When eaten regularly, they can help regulate your sleep cycle.
A handful of almonds contain tryptophan and magnesium, which help to naturally reduce muscle and nerve function while also regulating your heart rhythm.
Good to know
Do you ever wonder why you have the sudden urge to take a nap right after you’ve eaten? After a heavy meal, your insulin levels spike. For everything that you eat, your pancreas produces insulin to regulate your blood sugar levels. The heavier your meal, the greater the insulin production. The increased secretion of insulin in your body, results in the production of the sleep hormone. It gets metabolised into serotonin and melatonin in your brain and this ultimately induces drowsiness.