Sleep is the first victim of stress, and its lack collapses
the immune system. Insomnia is considered a "disease" that we need to
defend from.
In magazines we often find various insomnia tips. And even if
they seem common to us, we should take them into account, because we often find
that they can be useful when we have trouble sleeping.
For example, we are told that, in the room we are sleeping,
we need quiet and darkness. Why? The darker the bedroom is at night, the higher
our melatonin secretion. This hormone (produced by the pineal gland, located
between the two brain hemispheres) regulates the alternation of wakefulness and
sleep times, so many people have succeeded in improving the quality of nightly
rest by taking melatonin supplements.
Equally useful is the
urge to sleep and always wake up at the same time, both on working days and at
the end of the week. Like losing the habit of sleep after lunch, loved by a lot
of people. In addition to these rules of sleep hygiene, there are also a number
of foods that can help us sleep more easily in the evening and do not unwind at
night.
Top 17 Foods with therapeutic value against insomnia
Cereals
Certain foods contain small amounts of melatonin. From
vegetable sources, we can especially recommend corn,
rice and barley,
then ginger and bananas.
Here's a soup recipe that will provide you with a consistent intake of
melatonin and tryptophan:
Boil corn, rice,
barley, maybe a little oat and wheat in the chicken soup mixed with a small quantity of milk. Put some chickpeas
in, because they are rich in tryptophan. Spread some chopped nuts on top because
they're giving you serotonin. Half an hour before going to bed, retreat to a
darker room and enjoy a cup of this soup, meant to make you fond of sleep.
Cherries
Some varieties of cherries contain more significant amounts
of melatonin. According to studies from the University of Texas, between 0.1
and 0.3 milligrams of melatonin are in a serving of cherries. It is a dose high
enough to have an effective sleep-promoting action.
Dill
There are many vegetal substances with beneficial effects in
the dill: stress reduction, central nervous system relaxation and muscle
relaxation. Favored for its particularly pleasant flavor, the dill is indelible
from pickles and is often introduced as a spice in mayonnaise or in cream
sauces. You can also use it to prepare a freshly-flavored tea, pouring hot
water over dill seed.
Pumpkin seeds
These seeds are a powerful ally for inducing sleep because
they contain tryptophan. This substance is transformed by the body into
serotonin, and serotonin in melatonin, which favors sleep induction.
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Soybeans
Those who suffer from restless leg syndrome have strange
sensations in their lower limbs whenever they stand still. This creates the
irresistible impulse to move their legs permanently, which is why they fall
asleep very hard.
Restless legs syndrome is often a consequence of iron
deficiency. If these symptoms have occurred recently, ask your doctor to check
your iron values through a laboratory analysis. A top position in the list of
iron-rich foods is the so-called green edible soy beans called "edamame".
Good sources of folic acid are also the muesli assortments enriched with
vitamins, bean sprouts, boiled spinach and asparagus. To cover your vitamin E
needs, try wheat germ oil, almonds, sunflower seeds and peanut butter.
Halibut fish and other foods rich in magnesium
When the magnesium reserves in the body are about to exhaust,
this deficiency can stimulate the brain, causing sleep disturbances..
80 grams of halibut fish contain 90 milligrams of magnesium.
But you can also take this mineral from other sources: 30 grams of almonds are 80 milligrams of magnesium, half a
cup of boiled spinach - 75 milligrams, in a
cup of oatmeal - 55 milligrams and in a
potato baking - 50 milligrams.
Important quantities of magnesium also offer green beans, varietal beans, lettuce, poppy seeds,
and grass-fat seeds (an edible plant with leafy leaves and stems, many of which
count for a simple weed).
Herbs
Generally, herbal teas are recommended for sleep disorders,
such as peppermint or chamomile. In chamomile there is a substance
called apigenin, a very effective natural sedative, which explains the
Latin-Americans' habit of drinking a chamomile tea at the end of the meal - for
a relaxed digestion.
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