Health A-Z

7 Foods that help you sleep

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home remedies for sleeplessness

Everything in this universe makes use of a system in order to function. Energy is being interchanged through the circle of life all around us. Even machines have a system they use to be efficient.

In the same manner the human body itself contains several systems working specifically for certain purposes. But that work is carried out by the use of energy produced by the body itself.

The example of human body is just like that of a machine which demands that some requirements be fulfilled in order for it to perform efficiently. The first and foremost requirement of any machine is fuel and in case of human body that fuel is food.

Food is basically any nutritious substance that is essential for the human body. Our body needs to consume food for it to gain sustainability and survival.

Components of Food

The food we consume is used by the body in several ways depending on the components of the item eaten. The basic components of food are carbohydrates, proteins, and lipids, the exact basic elements our body is made up of, considering the dry mass and excluding water.

Food provides us with nutrition when our body metabolizes it with the aid of our digestive system and the nutritious compounds are taken up by the blood to transport them where they are required throughout the body.

Carbohydrates are broken down by the body to produce sugars. Proteins are the basic requirements for building muscle mass and growth because muscles are basically just a form of protein.

Lipids are required to fulfill the demands of energy as they serve as the energy reservoirs in our body.

Food helps us to grow, to be active, and to be healthy. It also helps our immunity to become strong so that our body can fight against various diseases.

Why do we need to sleep?

Sleep is the state of the body where it is at rest. When there is no physical activity, our nervous system becomes inactive, circulatory system becomes slow, postural muscles are relaxed, eyes are closed, and consciousness is suspended, then we can say that an individual is asleep.

Sleep is the basic requirement of human body for it is the state in which a body can relax and prepare itself for efficient work when it wakes up or becomes active again.

According to physicians and nutritionists, a normal human body requires 6 to 8 hours of sleep each night in order to remain healthy.

Beside the body performance, sleep is also an essential requirement for the brain to relax for some time after prolonged activity.

Lack of Sleep

Sleep restores our body but unfortunately more than 10% of our population is sleep deprived due to certain reasons that are either medically or mentally related to our body.

The human body has an internal biological clock which is assisted by some hormones. The clock gets set for your sleep-wake cycles as you grow up and acquire different habits.

It is naturally set to get sleep at night since we are born but it gets changed or disturbed depending upon which type of habits we develop.

Lack of sleep can occur due to mental stress, anxiety, depression and even due to unhealthy eating habits in which the metabolic system of the body gets disturbed.

Medically, the state of sleeplessness is known as insomnia in which a person can’t sleep even though the body isn’t participating in any active physical activity.

The Food-Sleep Connection

Though a lot of people might take it for granted, getting a goodnight’s sleep is something a lot of people wish for. There are medications available to help a person fall asleep.

However, they come with a set of side effects. That is why it is recommended that you fall asleep through natural means.

There are some types of food, having some nutritious substances, which not only keep you active but also help in getting some good amount of sleep when required.

When you are sleep deprived your metabolism doesn’t work efficiently leading to some severe digestive disorders. It also messes you’re your mood and can lead to the lowering of your immune system’s efficiency.

Here is a list of food which can help you getting some eye-shut without having to take sleeping pills.

Walnut

Walnut is a natural source of the body clock hormones known as serotonin and melatonin that are made by tryptophan, an amino acid which is also a sleep enhancer.

Adding walnuts in your diet will not only provide you with energy through its lipid content but will also help you get better sleep.

almonds for sleep better

Almonds

Almond has hundreds of benefits. It is a natural remedy for sleep, a memory enhancer and also a very nutritious dry fruit.

Studies have found that due to low levels of some minerals like magnesium, it becomes harder for a person to fall asleep.

Almond is rich in magnesium which can fulfill the magnesium demand of the body to fight sleeplessness.

Lettuce

The lush greenish lettuce, which many people enjoy as a component of their salad for a healthy and fat free diet, is also a great sleep inducer.

The main component of lettuce is lactucarium which has similar effect on the body as a sedative drug. It calms the brain down and helps you get better sleep.

You can have a lettuce salad at dinner or boil its leaves in water to drink before going to sleep.

Milk

We are advised to drink a glass of warm milk before going to bed since our childhood. This is because warm milk can help you sleep better.

It helps raise the body temperature, provides you with calcium, and makes you enjoy a better sleep.

Rice

Rice is rich in carbohydrates and it increases the body’s glycemic index which means it affects the blood glucose level. It also doesn’t disturb the digestive system when eaten for diner and aids in having a better sleeping experience.

Fish

Fish is the healthiest protein diet among seafood and also among other meat types. Some fish types have high levels of tryptophan and vitamin B6 which helps the body to produce melatonin and serotonin to enjoy a sound slumber.

Cereals

Eating a bowl of cereals can save you an extra hour spent in bed to waiting for sleep. Eating cereal with milk is a very good combination for providing carbohydrates and calcium to the body which then helps to minimize the work your metabolic system will have to do, and allow you to

1 Comment

  • These are great ideas. I have suffered from insomnia for years and I’m always looking for new ways to help myself sleep better. I’m definitely going to try out these ideas.

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