More than 40 million adults suffer from ongoing sleep issues, and another 20 million experience occasional sleep disruptions. How to manage insomnia? According to a recent survey, trying out natural remedies can be reliable way, for example, eating the right food. Here, we are gonna list the top seven foods that help with insomnia.
1 Bananas
Researches show that bananas and sleep are connected with each other due to their nutritional benefits. Bananas have high levels of magnesium, which can battle against insomnia. The magnesium in bananas also helps lower brain temperature and regulate hormones. What’s more, potassium in bananas works harmoniously with magnesium to improve sleep, relax muscles and nerves, and regulate blood pressure.
2 Figs
According to the nutrition director from the Good Housekeeping Institute, figs contain potassium, magnesium, calcium and iron. And these minerals help with blood flow and muscle contraction, which are key for falling asleep.
3 Almonds
Just a handful of almonds will make you doze off in no time. Nutritionists say almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function.
4 Cherries
According to a registered dietitian, the best way to get a good night’s sleep is to increase your melatonin intake. Cherries, together with nuts and oats, are a natural source of melatonin. So next time you have trouble with sleep, you can have a cup of cherry juice. Additionally, cherries can help regulate sleep cycle when eaten regularly.
5 Prunes
The nutrients in dried plums, such as B6, calcium and magnesium help make melatonin which regulates sleep. You can use prunes as a whole-grain toast topping, mix them into trial mix, or eat them on their own about 30 minutes before bedtime.
6 Pistachios
Pistachios pack in protein, vitamin B6, and magnesium, all of which contribute to better sleep. But please keep in mind that anything too high in calories can have the reverse effect of keeping you awake. So refrain from a shell-cracking frenzy.
7 Kiwis
Studies show that poor sleep is associated with decreased antioxidants in the body. So eating kiwi with high levels of antioxidant can relieve insomnia. Beyond its strength as an antioxidant, kiwi is also a food high in serotonin, which helps to initiate sleep onset and to main sleep during the night. Eating kiwi on a daily basis is linked to substantial improvements to both sleep quality and sleep quantity.