Sunday, 22 October 2017

Foods for good sleep and calm mind.

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A sleepless night can become a big trouble for the brain, which leads to brains and other organ diseases like Anxiety and affect other organ systems causing eye dark circles, irritation, wrinkles, hair falls, skin darkening, decrease sexual drive and hormones, lack of focus, etc. This article is for the people who have disturbed sleep, incomplete sleep, insomnia patient, sleep apnea patient and basically for all because nowaday's people made a habit of the late night sleeping...

In today's article, we will learn very effective homemade remedies for insomnia and other sleep-related disorder. As food we eat gives energy to the body likewise, better sleep provides food for the brain. Insomnia sound very common or you might be used to it, but if it happens and you ignore it, other problems and diseases start growing with time. Some people do not get proper sleep due to bad thoughts or continues thinking, some people keep changing their position for better sleep, in some situation people sleep but they wake up in the middle of the night or before time and they cannot sleep again. This leads to less or incomplete sleep and this incomplete sleep affects our skin, brain, and body.

So let's take a look at a Home remedy for insomnia and  Sleep-related disorder. This remedy which will improve, cure the problem and help you to sleep properly. And in no time you would be able to sleep better.

Home Remedy

1. Powder Remedy for better sleep

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Important nutrients for better sleep is present in this remedy powder. Magnesium, Zinc, Potassium, and Manganese all are necessary to get good sleep for night, which is present in this remedy. 

Ingredients- 

50gms Poppy seeds Powder
100gms Pumpkin seeds Powder
150gm Dry dates Powder and 100gms Almonds Powder

Process-

Mix all the ingredients in the right quantity. A remedy will be ready. Consume this powder every evening two hours before going to bed. Eat this on a regular basis which will cure insomnia and other sleeping disorders.

Benefits- 

Poppy seeds in this remedy taken because Poppy seeds are very beneficial for stomach, brain, and skin. Poppy seeds contain Zinc, Manganese, and Magnesium. Consumption of this keeps our brain calm, which helps you to sleep better.

Pumpkin seeds are rich in tryptophan amino acid. This tryptophan is very essential which relaxes our mind and helps for better sleep. Also, pumpkin seeds are rich in Zinc. This both help in increase serotonin hormone in the body which relaxes our brain. Pumpkin seeds act as brain food. For more knowledge about How pumpkin seeds essential for brain and body and for its snacky recipe, read my previous article on it-  Pumpkin seeds Benefits for the health.

Dry Dates are also rich in tryptophan amino acids and it's antioxidant properties which help oxygen to reach our brain. After consuming this brain feels relax and we can sleep better.

2. Banana Tea for better sleep

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For a good sleep, the body must have Magnesium, Potassium, and Zinc these essential minerals in a proportionate amount. Banana tea is very helpful in providing necessary nutrients to the body.

Ingredients-

1 Full ripe Banana
3 Cups water
Half tablespoon Cinnamon powder

Process-

Wash the banana to remove impurities and remove top and bottom part of banana by cutting. Cut the banana into three pieces. Boil the water and put this cut banana into it. Boil it for 4-5 min on a medium flame. Add half tablespoon Cinnamon powder. Again boil for 3 min. Switch the stove off. Let it cool till lukewarm. Strain it.  Your banana tea is ready. Consume it before going to bed which relaxes the body muscles and brain.

Benefits-

Having Banana tea before going to bed relaxes the brain and body muscles. The present tryptophan in it helps to increase Serotonin and Melatonin hormone in the body. This relaxes the brain and people fall asleep easily. Consuming the Banana tea on daily basis will provide essential nutrients to the body and give a good sleep and treats the sleeping disorder.

Diet improves brain function and provides good sleep

Eating dinner too less and too more can cause disturbed sleep or sleepless night. Both go hand in hand, eating a too large meal can disturb sleep because of acidity and if eaten too less meal disturbs sleep due to the empty stomach which has strong acid into the stomach.

There are many tips and tricks which you can implement to help to get better sleep. But one of best choice is following better dietary choices. Everybody knows eating the right food at right time gives you the strength to complete daily tasks, improve and strengthen the immune power, improve cognitive function of the brain and basically everything to live us a happy and healthy life. Let's take a look at best foods for good sleep and keeps your mind cool which thereby increases brain power.

Best Foods for Good Sleep

Four main vitamins and minerals in food are responsible for aid in promoting sleep are- Magnesium, Calcium, Tryptophan and Vitamin B6. These nutrients help the body in producing a hormone called melatonin, which is responsible for regulating circadian rhythm (sleep and wake pattern). Whether you want to doze your way slim, or you just want to wake up feeling more refreshed in the morning, check out these foods that help you sleep.

Tryptophan

Choose protein foods that are rich in the amino acid called tryptophan. Tryptophan is the precursor of neurotransmitter Serotonin and then converted into hormone melatonin. Here are some foods which are naturally packed with tryptophan.

  • Dairy products- Yogurt, milk, and cheese
  • Fish- Especially Tuna, Salmon, and Halibut has a large amount of Vitamin B6.
  • Chicken and Turkey
  • Nuts and Seeds- Pumpkin seeds, Poppy seeds, Flax seeds, Almonds, Walnuts, Peanuts
  • Legumes- Kidney beans, Chickpeas, Black beans
  • Fruits- Apple, Bananas, Peaches, and Avocado
  • Vegetables- Broccoli, Turnip greens, Spinach and much more
  • Grains- Jasmine rice, Wheat, Oats, Corn

Magnesium

Magnesium is considered as natural relaxant because it is used in the process of deactivation of adrenaline hormone and neurotransmitter. This adrenaline keeps our brain active. So it.s necessary to stop the adrenaline activity. Here is the food with the immense amount of magnesium.

  • Vegetables- Green leafy vegetables
  • Seeds- Flax seeds and Sunflower seeds are the major source of it.
  • Nuts- CAshews and almonds
  • Fruits- Banana and Avocado
  • Beans- Soybeans
  • Yogurt 

Calcium

Calcium is another necessary mineral in the conversion of tryptophan to melatonin. Calcium plays an important role in contraction and relaxation of blood vessels and transmits the nerve impulse. Let's take a look at foods with a rich source of Calcium.

  • Dairy products- Low-fat Yogurt, Raw Milk and Cheese
  • Beans- Soybeans and Chickpeas
  • Seafoods
  • Legumes 
  • Sardines
  • Vegetable- Broccoli, Green leafy vegetables
  • Fortified tofu
  • Almonds


Vitamin B6

Vitamin B6 also helps in conversion of tryptophan to melatonin. The person deficient in Vitamin B6 has linked to lowered Serotonin, hence, poor sleep. Vitamin B6 which is needed to make melatonin.
Rich sources of Vitamin B6 are.

  • Seeds- Sunflower seeds and Flaxseeds
  • Nuts-  Pistachio nuts
  • Turkey 
  • Cooked liver
  • Grains- Bran rice

If you are following these eating tips and homemade remedies your sleeping disorder will be treated, but if you still facing serious sleeping issues or trouble sleeping at night, there's a chance you might be suffering from the sleeping disorder, so consult with the doctor.

Author's take-

All the information given above is true and taken reference from certified books and research study material. Sleep is really necessary to keep our body working properly. Follow above remedies and tips for diet and get solved your sleeping problem. Share your experience related to this post in the comment section.

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12 comments:

  1. This is a very good information related to sleep disorders and i'd say these home made remedies are very useful to everyone to succumb the disorderness in natural way rather than pushing hard. Some of the food items which you mentioned above are been told by grandma too ! Such a good post

    ReplyDelete
    Replies
    1. This is a quite good information regarding sleep disorders.The home remedies which were mentioned are quite good and if we follow these natural remedies than using medications we will find damn good benifits for sure.Really such an useful post as most of the people are facing this problem particularly.Hope they all will follow the same for better benefits.

      Delete
    2. Yes. People should go first natural ways then through medication. But I am sure many of them find natural beneficial. Thanks

      Delete
  2. It very helpful for all corporate employees... because of stress they unable to get a good sleep..
    It will help them a lot

    ReplyDelete
    Replies
    1. Yeah right. Many people getting perpetual of late night sleeping. Natural ways goes prominent.

      Delete
  3. Now i know with good food, you can have good sleep in a world of work stress.

    ReplyDelete
  4. Good piece of information,One should use Ayurveda for a long time better than Allopathy.

    ReplyDelete
  5. Great info! Definitely good to try a more natural approach before medicinal.

    ReplyDelete
  6. Great article.lots of important information. Thanks for your efforts. Keep up the good work. It will help many people. Great work.

    ReplyDelete
  7. I enjoyed reading this article. PLease continue publishing helpful topics like this. Regards, from beddingstock.com

    ReplyDelete

  8. This is really nice and informative , Thank you for sharing this. Next time also write about Natural sleep aids

    ReplyDelete

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