Sleeping is an essential phenomenon of life. Sleep-wake cycle means twenty four hours of sleep and wakefulness which includes 16 hours of wakefulness and 8 hours of sound sleep. Some people often feel difficulty in regulating their sleep-wake cycle. There are certain foods that help in regulating and enhancing your sleep-wake cycle experience.
Kiwi is a nutritious food which may be found in many countries. Kiwi is rich with antioxidants like vitamin C and vitamin E. Moreover, it is also packed with serotonin a hormone which can induce a better sleep. Kiwi is great for regulating sleep-wake cycle. It is also loaded with folic acid and potassium which may also helpful for a better sleep-wake cycle.
Ground nuts like almonds, pistachio and walnuts are found to be good for sleep-wake cycle. Researches show that these nuts are rich with melatonin; a sleep hormone which main function is to promote sleep. Furthermore, these nuts are rich with zinc and potassium. The combination of melatonin and these minerals is helpful in regulating sleep-wake cycle.
Turkey is a delicious food. It is known worldwide for its distinctive taste. It is a great source of antioxidants and minerals like potassium, magnesium, iron and selenium. Most importantly is is rich with amino acid tryptophan. Tryptophan is an amino acid which regulates the production of melatonin. Melatonin is a sleep inducer hormone. Therefore, turkey can be helpful for the betterment of sleep-wake cycle.
Chamomile tea is known for certain health benefits. It is loaded with flavones which are antioxidants. Flavones protect body from harmful diseases like cancer. It is also important for preventing autoimmune diseases as it boosts up immune system and lowers the risk of depression and anxiety. Chamomile tea is also associated with producing good sleep effects through apigenin. Apigenin in brain binds to receptors and reduce insomnia and promote sleep.
Fatty fish like tuna, trout and salmons are deliciously healthy. Their unique characteristic is presence of vitamin D and antioxidants like omega-3 fatty acids. Omega-3 fatty acids are quite healthy for your overall health as they reduce the risk of developing cancer and greatly affect the inflammation process. Inflammation causes a lot of diseases and can cause depression and anxiety. Vitamin D and omega-3 fatty acids are best combination for reducing insomnia and promote healthy sleep-wake cycle.
Rice is a staple food in many countries. Rice is being eaten in larger quantities all over the world. But people may be unknown of their unique characteristic that is; rice can induce good sleep. Researchers have shown that foods with high glycemic index are good for inducing sleep. Rice especially white rice has known to be significantly helpful for promoting god and healthy sleep-wake cycle.
Bananas are nutrient dense food. It is a famous food among people of all ages. Is has a lot of health benefits. It is packed with magnesium and an amino acid tryptophan which can increase the production of melatonin; a sleep inducing hormone. Melatonin with magnesium can help people in treating certain diseases like depression and anxiety and induce good sleep.
Oatmeal is another food with percentage of carbohydrates. Carbohydrates are linked with high glycemic index. Foods with high glycemic index are good to overcome insomnia; a condition in which a person cannot be able to sleep. Furthermore, it is low in fiber which makes them more liable to be used for inducing sleep. Oatmeal is also a rich source of melatonin hormone.
Dairy products include milk, yogurt and cheese. These products have been reported to effect the sleep cycle. These products are also rich with tryptophan an amino acid. Tryptophan greatly affects the melatonin levels in the body and induces a good sleep-wake cycle.
Tart cherries are known to be a great source of inducing sleepiness. They are rich with serotonin, melatonin and minerals like potassium and magnesium. This combination is best for inducing a better to best sleep-wake cycle as they have all the nutrients that are known to effectively reduce insomnia and promoting sleep-wake cycle.
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