Insomnia? Try Consumption 6 Foods

Lack of sleep can have a negative impact on health. Based on data from the National Sleep Foundation, nearly 60 million Americans feel tired and irritable every morning due to lack of sleep at night.

In addition, lack of sleep can also cause serious health problems, such as heart disease, depression, cognitive disorders, diabetes, up to a weight problem.

The poor quality of sleep can be affected by lifestyle and diet. Here are six foods that can improve the quality of your sleep.

Oatmeal with milk and honey

Oatmeal may have often become your breakfast menu. But, this time try eating oatmeal before bed. Oats are one of the foods that contain melatonin. High melatonin production in the body can help a person to sleep.

Melatonin production declines with age. For that, do not be surprised if the parents often have insomnia.

To combat insomnia, melatonin konsumlilah rich foods like oatmeal this. In order favors, add half a bowl of oatmeal with a glass of warm milk and a teaspoon of honey. Eat 90 minutes before you want to sleep.

Banana with almond

Eating bananas also considered effective to cope with trouble sleeping. Based on research, bananas contain potassium and magnesium can induce sleep.

You can eat a banana with almond mixture also be rich in magnesium and tryptophan. Serve on a plate with banana was given a sprinkling of almonds. Eat 90 minutes before bedtime.

Insomnia. Pic. Waspada

Cherry juice

Cherries contain more melatonin than other foods. In fact, research from the Journal of Medicinal Food shows that drinking a glass of cherry juice before bed can overcome insomnia with age and make you sleep Drink one glass of cherry juice in the morning and one glass within two hours of bedtime.

Rice and beans

Nuts are also rich in magnesium, folic acid, potassium, and vitamin B. All substances that can help regulate a person's circadian rhythm. Add rice containing glycemic high enough to make you fall asleep faster because of increased blood sugar in the body. The dinner menu should be taken 4 hours before bedtime.

Cheese and biscuits

For a light meal in the evening, try the consumption of cheese is mixed with wheat crackers. These foods can increase serotonin and melatonin.

Research conducted by the British Cheese Board even found that eating cheese can cause make you sleep filled with dreams. The increase in serotonin can make you a better mood and reduce stress. Snacks should be dikosumsi 30 minutes before bedtime.

Sweet potatoes and vegetables

Eating sweet potatoes and green vegetables can add potassium that will help your body to sleep well. Green vegetables that are high potassium include spinach and broccoli. Eat 90 minutes before bedtime.