Insomnia is the inability to fall asleep and stay asleep and leads to physical, mental, emotional, and safety problems. People who are stressed or worried and those with sleep apnea or restless legs syndrome are the prime candidates. Certain medications, too much light or noise, or excessive consumption of caffeine can also keep you awake and while it is common after age 65, many young individuals are already suffering and having a difficult time coping with it. This blog will focus on minimizing sleepless nights and combating fatigue during the day.
Fight fatigue with foods
Diet and nutrition can influence your quality of sleep and certain foods or beverages can dictate whether if you'll have a good night's sleep or a hard one. Weariness and drowsiness are just one of the symptoms of insomnia which is the effect of tossing and turning all night and will eventually wear you out. The solution could be as simple as including the right nutrients in your diet. You'll experience no more fatigue during the day thanks to this four foods.
Wake up with cereal
A study from the American Academy of Sleep Medicine found that eating less fiber, more saturated fat and more sugar is associated with lighter, less restorative, and more disrupted sleep. A high fiber diet makes it easier to fall asleep, enjoy a more positive mood, and are less likely to be depressed. Not all processed cereal is high in fiber, however, check the labels for one with at least 5 grams per serving. Whole grains such as brown rice and oats are a good choice complemented together with fruits and vegetables which also a source of fiber.
Be lively with beans
Beans is one of the most underrated foods in the planet. It contains a high amount of fiber and protein that the body needs. Also, Magnesium, which helps your body produce sleep-regulating melatonin, boost natural levels of serotonin; a feel-good relaxing hormone are one of the benefits of eating beans. Beans such as chickpeas, peas and soy beans are packed with vitamins and minerals such as Magnesium. Tip: Eat them plain or add them to soups or stews
Sleep swimmingly with Fish
It tastes fishy and smells fishy yet it is healthy, Fish contains bulks of nutrients especially vitamin B3 and B6 which serves as a sleeping aid. Salmon and Tuna are good sources of these vitamins, vitamin B3 helps in producing stress-reducing hormones and vitamin B6 aids in the production of Melatonin and Serotonin which are key for sound, peaceful, and deep sleeps. Fatty fish is typically also high in a few nutrients that can promote a good sleep
Bounce back with Chicken Broth
Don't wait until you have a cold to enjoy soothing chicken soup. Have some as well, when your brain is tired-like after doing your taxes or after submitting a five-page report that you've made in the last hour. The amino acids found in chicken broth, may help you relax. Japanese researchers found a simple chicken extract can help you recover your energy more quickly after mental stress. A tasty bowl of soup should do the job even better.
In conclusion, certain foods affect sleeping cycles which in turn determines the quality of sleep and rest you will have. These four foods that I've shared is basically from my own perspective and wanted to share my view. Of course different individuals have different tastes and preferences but the important thing is that a healthy lifestyle needs to be observed to guarantee a quality sleep and prevent being restless at night. Other than foods, exercising should also go together with a healthy diet to maximize your results.