Are you suffering from disturbed sleep patterns? Lack of sleep gives rise to many diseases such as high blood pressure, a bulging waistline and a fluctuating mood. Sometimes due to work pressure you have to stay up whole night which automatically disturbs your sleep. Lack of sleep not only makes you stressful but it also becomes difficult for you to focus on your work the following day.
In order to treat yourself naturally without going with the harsh treatments and medications, you can focus on your diet. This is a natural way to normalize your sleep patterns by consuming some particular foods that can help you soothe your nerves and help you fall asleep in no time. Following are the top 12 foods that you make you sleepy:
Oatmeal might be your favorite breakfast, however you may not be aware of the fact that the grains present in the oatmeal can instigate insulin production. Besides, they also elevate the levels of blood sugar and make you feel very drowsy. Being rich in melatonin, oats also soothe your body and make you fall asleep.
Almonds are one among the 12 foods that you make you sleepy. Almonds include magnesium and tryptophan and both of them help diminish the nerve and muscle function and at the same time stabilizing the rhythm of your heart. Just a small number of almonds can help you doze off instantly.
Honey abounds with glucose which shuts up a chemical present in your brain known as "orexin" which activates attentiveness. Just a tablespoon of honey is enough to give you a good sleep.
4. Whole-grain Bread
Whole grains may raise the glucose levels in your blood, however after the glucose levels fall, your energy levels can also fall down unexpectedly and you may start feeling lethargic. Thus, try to avoid whole grain breads in abundance because these are those foods that you make you sleepy.
Cherries are one of the most sought-after foods among the 12 foods that you make you sleepy. Cherries are full of melatonin which helps to control the sleep cycle. Hence if you are having a disturbed sleep, consume cherries daily along with some oats and nuts to treat it.
6. Herbal Tea
Herbal tea fosters sleep; especially the passionflower hops, chamomile and lemon balm are the best among the 12 foods that you make you sleepy.
Bananas are among the 12 foods that you make you sleepy. Bananas contain potassium and magnesium which soothe your nerve and muscle. Banana also includes vitamin B6 which changes the tryptophan into the serotonin which makes you feel even more relaxed.
Lettuce is full of lactucarium which promotes sleep. Boil 3-4 lettuce leaves in one cup water and add 2 twigs of mint and gulp it before going to bed.
Tuna fish is high in vitamin B6 which is very essential for your body in order to make serotonin and melatonin. Melatonin is responsible for making you fall asleep in no time.
Jasmine rice is high in glycemic index which reduces the time taken to fall asleep. Thus, before retiring if you have a jasmine rice dinner, you are bound to doze off in a jiffy.
Walnuts are excellent foods that you make you sleepy. Walnuts are a natural source of melatonin which helps you to slumber in a jiffy.
Apart from milk some other dairy products like cheese or yogurt can also trigger sleep. The calcium present in these daily products helps your brain to use tryptophan (present in the cheese or yogurt) to produce melatonin which triggers sleep.
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