After a busy day full of activities and chores, our bodies need to recover, and the most effective way to do so is sleeping, of course. But, what happens when you can't get to sleep even if you really, really want to?
Fortunately, making some adjustments in your diet by introducing certain foods, can help you ease into sleeping mode. Next time you can't travel to the land of dreams, try eating some of these next foods (moderately, of course).
These fruits are filled with magnesium and potassium, key elements that can help you sleep through the night. They are also rich in tryptophan, an amino acid that our body can't produce by itself. By getting tryptophan from food and drinks our body makes serotonin, a relaxing mood hormone, which in turn also helps in the process of making melatonin, the hormone that regulates sleep cycles. So, yeah, bananas for the win.
According to the American Sleep Association, melatonin is one of the hormones linked to good sleep, and nuts (like walnuts, almonds, cashews or pistachios) naturally contain melatonin, as well as zinc and magnesium. Try eating nuts moderately to experience them exerting their sleep-inducing powers.
All these poultry products are also a good source of tryptophan. How about including them in a delicious sandwich with some whole grain bread? Because, you know what?...
When your magnesium levels are way too low, one of the side effects is that you are more likely to wake up often at night. Whole grains provide your body with the necessary magnesium doses and some tryptophan. As they increase your insulin levels, this boosts the efficiency of the tryptophan work in the brain.
These fruits are filled with vitamins C and E, folate and potassium. A study showed that eating a couple of kiwis before bedtime can help to fall asleep faster and improve the sleep quality.
Not only fish are quite nutritious and delicious (for some, at least), but the fact that they are a source of omega-3 fatty acids and vitamin D turns them into a sleep-inducing food as they help in the processes that involve serotonin. Look for tuna, halibut or salmon if you want to consider fish as an option.
A couple of extra tips are to moderate alcohol consumption since it can alter your natural sleep cycles, and also avoid drinking caffeine, especially in the hours (yes, hours!) prior to your bedtime.
Bear in mind that you should always seek professional aid if you're experiencing deep trouble sleeping, like insomnia, for instance. You should also consider that eating a lot right before bedtime is not a great idea, as it is likely to reduce your chances to have a good night's sleep. Maintaining a healthy lifestyle overall, with an appropriate diet and exercise, is vital to allow our body to be the best machine it can be.
If besides boosting your energy through sleep you want to improve your concentration or your general welfare, take a look at our Kosmic Dust online store where you'll find great products and offers that will suit your needs.