Sleep is of great importance for a person, because during a night’s rest there is a complete rest and recovery of the body. Insomnia that happens from time to time unsettles for a long time, and if this happens regularly, then it is necessary to look for ways to solve this problem. There are foods that can help fight insomnia and improve a person’s quality of life.
Tea, including chamomile
The list of such products, and in this case drinks, is headed by tea — green, black, white, etc. According to nutritionist Rick Hay, the amino acids contained in it nourish the nervous system, thereby accelerating the onset of sleep. Called the “relaxation” amino acid, L‑theanine has been shown to help reduce anxiety and increase nighttime sleep, which has been backed up by a variety of scientific studies. Thus, in the journal Asia Pacific Journal ofNutrition for 2008, data were published that the amino acid L‑theanine improves the quality of sleep of young male children with attention deficit disorder.
Chamomile tea also has a calming effect. The benefits of this medicinal plant can hardly be overestimated, and its spectrum of action is so wide that it can be used in the treatment of a variety of diseases, from allergies and eczema to colds and cardiovascular ailments. Scientists have discovered in the inflorescences a flavonoid apigenin, which has anti-anxiety properties, calming the central nervous system. According to the same Rick Hay, inhaling chamomile essential oil before going to bed can also have a sedative effect on the body.
Cinnamon — food for insomnia
Cinnamon is one of the few foods that can affect a person’s sleep. It’s all about its ability to lower blood glucose levels, especially in patients with type 2 diabetes. But how can it help fight insomnia? If you sleep lightly and wake up several times during the night, this may be due to spikes in blood glucose levels. Awakening occurs with a strong fall, therefore, for an easier and not too early awakening, experts recommend eating a portion of porridge with cinnamon at night or preparing some kind of drink, for example, chamomile tea with cinnamon.
Ginger: how does it fight sleep disorders?
This spice has been used as food for more than one hundred years, but recently its popularity has increased significantly, especially among those who are losing weight. People who use it to fight excess weight actively add a burning root to food to improve digestion and metabolism, but the gingerol present in it has other positive properties, for example, it acts as an excellent blood tonic. One study, published in the journal Complementary Therapies In Medicine, showed that when taking various ginger supplements, the time it takes to fall asleep is significantly reduced. In addition, this food product is an excellent general tonic for the nervous system. It is able to influence the brain receptors responsible for the production of serotonin, and this hormone reduces anxiety.
Passion fruit — an overseas fruit on guard of good sleep
This tropical fruit, known as the edible passion flower, is incredibly tasty and healthy. It provides the human body with carbohydrates, carotene, ascorbic acid, iron and other valuable nutrients. It also contains such a compound as harman, which has a hypnotic and sedative effect. Fresh fruits reduce anxiety, and special preparations — tinctures or tablets based on harman — improve the quality and depth of sleep. If it is not possible to enjoy fresh fruits, you can look for passion fruit jam or juice on sale, and the pulp of this fruit is also added to various confectionery products.
Lucuma is a tropical fruit that improves sleep quality.
This fruit tree is native to Chile, Peru and Ecuador. The fruit is quite interesting to look at. It has a flattened oval shape with an elongated base. Its skin is brownish-green with a reddish blush, and the flesh inside is bright yellow, dry and mealy, but generously soaked in the so-called syrup-like latex, which gives the fruit a sweet, pleasant taste. It is this latex that is literally packed with nutrients, but at the same time it has a low glycemic index. Unlike pasta, rice, and high-glycemic breads that cause you to wake up in the middle of the night, lucuma normalizes blood glucose levels before bedtime, thereby improving the quality of a night’s rest.
Citrus fruits — what are they good for?
It’s no secret that citrus fruits are rich in vitamin C. And numerous studies have shown that ascorbic acid deficiency can contribute to sleep loss. Vitamin C is not only a powerful immune system stimulant, but also nutrition for the adrenal glands. The activity of the adrenal glands is regulated by the nervous system. If the body has all the nutrients necessary to maintain normal functioning, the adrenal glands work normally, and with it the nervous system. Ascorbic acid acts as a regulator of the production of the stress hormone cortisol, reducing anxiety and stress that cause insomnia.
Even more vitamin C is contained in foods such as rose hips, red bell peppers, black currants and sea buckthorn, and the Barbados cherry is rightfully considered the leader. However, they should not be abused by people suffering from gastritis and stomach ulcers with high acidity.
Licorice, or licorice — what is its secret?
Licorice is cultivated in many countries as a medicinal, food and technical plant. It is known to herbalists as a tonic for the adrenal glands. The fast pace of life, the constant influence of stress deplete this organ, leading to the development of psycho-emotional stress, anxiety and depression in a person. The substances that make up this plant have a calming effect on the central nervous system, and such an active flavonoid as gabrol improves brain function during sleep, which has a beneficial effect on the duration of the night’s rest and the depth of sleep. However, Rick Hay warns that too much of this food can have the opposite effect, increasing the energy potential and vitality of the body, thereby delaying the onset of sleep.