Which foods help with sleep?

Muskan

· 04 May 2022

Which foods help with sleep?

Quality sleep, regular exercise, mental well-being, and nutrition are well-known cornerstones of good health, but how do these elements interact? Most of us eat in order to maintain a healthy diet, but few of us eat in order to improve our sleep. Did you know that certain meals cause a sleep-inducing hormone secretion in the body and help to soothe the nervous system? Knowing which meals can help people sleep better is essential for those who suffer from insomnia or sleep deprivation. Before we jump into the food list, let's see what causes sleep related issues.

What are the reasons for sleep problems?

Sleep can be disrupted for many reasons, such as illness, stress, or lack of exercise. However, sleep difficulties are frequently the outcome of an underlying health issue. Some of the common issues behind sleep related problems are as follows:

Allergies and breathing difficulties

It can be difficult to breathe at night due to allergies, colds, or upper respiratory infections. An inability to breathe through your nose might sometimes cause sleeping problems.

Frequent Urination during night

Nocturia, or increased urination, might cause you to wake up in the night, disrupting your sleep. In addition, hormonal imbalances and urinary tract illnesses may play a role in the development of this condition. Consult your doctor right away if your frequent urination is accompanied by bleeding or pain.

Chronic pain

If you are in continual discomfort, falling asleep can be difficult. Even it is possible that it'll wake you up once you've slept off. The following are some of the most common causes of chronic pain.
●    Arthritis
●    Chronic Exhaustion Syndrome (CFS)
●   Fibromyalgia
●   Irritable bowel disease (IBD)
●    Headaches.
●    The lower backache
Sleep disturbances can increase chronic pain in some circumstances. For example, doctors believe that sleeping disorders may play a role in the development of fibromyalgia.

Anxiety and stress

Anxiety and stress can also lead to inadequate or interrupted sleep. These leads to Bad dreams, sleep talking, or sleep paralysis can all cause sleep disturbances which makes it difficult to fall or stay asleep.

What methods are used to diagnose sleep disorders?

Your doctor will begin by performing a physical examination and taking notes on your symptoms and medical history. Based on observations, a doctor can prescribe some tests such as:
•    Polysomnography (PSG) is an study which compares the oxygen levels, brain waves, and body movements to identify key factors affecting sleep. In contrast, home sleep study (HST) goes through the same steps but at the subject's residence. HST is also done to detect sleep apnea.
•    An EEG (Electroencephalogram) test is done to analyze electric signals in the brain and find potential underlying issues.
•    The MSLT (multiple sleep latency test) is a daytime napping study that is performed in conjunction with a nighttime PSG to help identify narcolepsy.

Foods which help with sleep

The following is a list of foods that have been scientifically shown to aid sleep.

Honey

Honey aids sleep because it includes glucose, which reduces orexin levels, a transmitter that increases wakefulness. One spoonful of honey before bed has also been shown to help replenish glycogen in our liver, which is the fuel we need to get through the night without eating. But, of course, it's even better if you can make it with raw honey! Tryptophan is a sleep-inducing amino acid found in a variety of meals. Honey's natural sugars help you sleep by transporting tryptophan from your bloodstream to your brain.

Tea

A cup of chamomile tea before bed is a tried-and-true sleep treatment for a reason. The chamomile herb has a relaxing effect on the mind and body, and a warm cup of tea prior to bedtime could be just what you need to fall asleep peacefully and deeply.

Milk

The cup of warm milk our parents used to give us before bedtime was truly beneficial. Dairy is a natural source of tryptophan, an amino acid that helps you sleep. In addition, tryptophan aids sleep by increasing melatonin production, a hormone that supports a normal sleep cycle.
Aside from the science, hot milk has long been consumed before bedtime since it has a relaxing effect. So, if you can't sleep because you're tossing and turning, try a glass of milk to help you relax.

Bananas

Bananas contain high potassium, a nutrient necessary for getting a good night's sleep. Bananas contain both tryptophan and magnesium, making them nature's sedative. So grab a banana before bedtime to reap the benefits of this natural mineral boost while also satiating any hunger pangs.

Nuts

Nuts are an excellent bedtime snack because they increase dopamine levels in the brain. Magnesium and tryptophan are both abundant in nuts. Tryptophan levels are highest in walnuts, flax seeds, sesame seeds, and sunflower seeds.

Yogurt

Do you have a sweet tooth after dinner? We've got just the thing for you: a small cup of yoghurt with some tasty oats or whole grains on top. Calcium is required for the processing of the sleep-inducing hormone melatonin, which is found in yogurt.

Beans

Beans contain a B vitamin complex in their natural state. Beans have a good mix of B vitamins, such as B6, niacin, and folate, which aid the brain in a variety of ways. For example, B vitamins have long been used to treat sleeplessness as well as anxiety and stress.

Leafy greens

Because they are high in calcium, leafy greens are good for all aspects of health, including sleep. Aside from salads, leaves can be consumed in a variety of ways. Try baking some kale chips in the oven if you're looking for something salty and crispy in the evening.

Conclusion

The food items mentioned above are some tried and tested ones to aid sleep. In case you are experiencing sleep issues once a while; the above food items could improve quality of your sleep to some extent. But, if your sleep issues are persistent and interfering with your quality of life, it’s time to consult a medical expert.

#sleep #sleepdisorders #sleepdisorder #sleep #sleepapnea #sleepbetter #insomnia #bettersleep #sleephealth #sleepapneaawareness #health #narcolepsy #snoring #insomniaproblems #sleepproblems #healthysleep #cpap #mentalhealth #sleeptherapy #sleepstudy #anxiety #apnea #sleeping #sleeptips #narcolepsyawareness #sleepwell #healthy #stress #stopsnoring #healthybreathing #tired #snore