So many people suffer from insomnia in the world today. Insomnia is a phenomenon whereby someone has difficulty falling asleep. It can be characterised as a sleep disorder and can either be a long or a short term condition, but either ways, it is very discomfiting to the person experiencing it. Most times, insomnia is caused by certain factors like poor sleeping habit, depression, anxiety, lack of exercise, chronic illness or certain medications. Insomnia can be treated in different ways like; behaviour therapy, improving sleeping habits, sleeping pills (monitor side effects) etc. A very reliable means of treating insomnia is by eating certain foods. Try these 5 foods to make you sleep better.
- ALMONDS
Almonds are tree nuts that have varying health benefits. Almonds are a source of sleep-regulating hormone called melatonin. This hormone helps regulate your sleeping habits and makes you fall asleep easier and stay asleep. Almonds are also sources of magnesium. It has been proven that consuming adequate amounts of magnesium helps to improve sleep quality, especially with those who have insomnia. Eating almonds regularly can also help reduce risk of chronic diseases like heart diseases and type 2 diabetes. This is also because almonds contain healthy compounds like antioxidants, monounsaturated fats and fiber. Eat about 28gram or a handful of almonds before going to bed. This will have the needed impact on sleep quality.
- KIWI
Kiwi is a low-calorie fruit which is also very nutritious. A medium kiwi can provide you with 117% of  your daily vitamin C need and 38% of your daily vitamin K need. Kiwi also contains a good quantity of potassium, folate and several trace minerals. According to studies on improving sleep quality, kiwi was found to be one of the best food to eat before going to bed. It was discovered that people fell asleep 42% more quickly after eating kiwi, compared to when they didn’t eat anything before bedtime. It was also observed that their ability to sleep through the night increased by 5%. While their total sleeping time increased by 13%. Kiwi contains a brain chemical called serotonin, which helps to regulate sleep cycle. Experts believe this is the main reason for the sleep-promoting effect of kiwi. Try eating 1-2 medium size kiwi before bed, to help you fall asleep faster and stay asleep longer.
- TURKEY
This is one member of the protein family that is highly nutritious and delicious. You will hardly find any one who is not a fan of eating turkey(except vegetarians). So this food will act both as a delicious delicacy and an adequate medication for insomnia. There are several claims that turkey is a great food to eat before going to bed due to its ability to promote sleepiness. Though no studies have been carried out specifically to prove the fact, but it has been proven by many people. Turkey contains the essential amino acid, tryptophan. Tryptophan has been known to increase the production of the sleep-regulating hormone melatonin. The protein in turkey also contributes to its ability to promote tiredness which invariably improves sleep quality. It is however advised to try eating some turkey before bed if you have trouble falling asleep.
- FATTY FISH
Fatty fishes include Tuna, Salmon, Mackerel and Trout. This fishes are incredibly healthy. They have exceptional vitamin D content which gives over 50% of your daily vitamin D needs. Fatty fishes are also high in healthy omega-3 fatty acids which are known for reducing inflammation of the gut. They also boost brain health and protect you from chronic heart diseases. The combination of omega-3 fatty acid and vitamin D has been shown to increase the production of a brain chemical called serotonin. Serotonin is known for promoting sleep. Eating few ounces of fatty fish before bed will help you sleep faster and deeply.
- WHITE RICE
There is a significant difference between white rice and brown rice. People seem to get them confused. The bran and germ of white rice had been removed which makes it lower in nutrients, antioxidants and fiber, while brown rice is whole with the bran and germ still intact. White rice still contains a good amount of few vitamins and minerals like thiamine, manganese and folate. The high carbohydrate content and the lack of fiber in white rice contributes to its high glycemic index. Glycemic index is a measure of how quickly a food increases your blood sugar. It has been suggested by experts that eating foods with high glycemic index few hours before bed helps to improve sleep quality. Higher white rice intake has been associated with better sleep ad longer sleep duration. It is more advised to consume white rice at least one hour before bedtime for a more effective result.
Note: Getting enough sleep is of paramount importance to health. Try to eat such foods 2-3 hours before bed because eating immediately before going to sleep may cause digestive issues.