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Last Updated on September 10th, 2020
In order to stay alert, healthy and feel fresh every day, you need a good night’s sleep. But, unfortunately most of us are not able to get that and as a result falling prey to a number of diseases. This inability to get sleep in night is termed as insomnia. Not getting sleep for one or two nights is fine that could be a result of some personal or professional tensions at times. But, if the series of not getting sleep continues for a longer duration then you are suffering from insomnia, sleeping problem. There are ways to cure insomnia but firstly we need to understand the causes and possible reasons that might be responsible for sleeping problem like insomnia.
Improper sleep or poor sleep can also lead to many more problems in life. Depression and improper sleep are directly proportional to each other. Not getting sufficient sleep at night can lead to many mental health issues as well. A good sound sleep is necessary for body to function properly and to restore the energy lost in day time activity. Improper sleep can lead to problems like acne and pimple, dark circles, hair fall issue and even digestion issues.
Some of the common reasons for sleeping problem are:-
- Too much caffeine in your diet.
- Hectic and Busy work life schedule
- Late night working culture or late night regular parties
- Recently promoted to parents. Taking care of small babies can be really hectic and can result in insufficient sleep time for mothers mostly.
- Sleeping disorders or some body ache that may result in light sleep.
- Back pain and neck pain also sometimes lead to sleeping problems and other issues.
- Mental imbalance can cause serious sleeping problem like insomnia.
- Sometimes fear or phobia of some kind can also result in sleeping problem or insomnia.
- Poor sleeping habits can later result in sleeping problem.
- Snoring partner can make you prone to insomnia. Treat snoring problem at home easily with simple remedies.
- Too much travelling frequently or uncomfortable night travel can also cause sleeping problem.
- Any kind of Depression problem can also be a possible cause of insomnia.
Another important aspect is to understand the other common reasons and solutions of sleeping problem to cure insomnia. There are many ways to treat insomnia and having a healthy food plan is one of them. We have discussed the foods in the article below. But apart from that, there are many more ways to cure insomnia which you can find out in the Article link below.
What Happens in Insomnia
You must know what exactly is insomnia, what happens in this state, and then only you will rectify the problem and act accordingly. Actually what happens is, our brain secrets a specific hormone called melatonin which is responsible to promote sleep. But due to sudden reasons, may be sudden change in diet, excess of tension or increasing age, brain stops secreting that hormone.
Now what those drugs prescribed by psychiatrists and pharmacists does is, they contain melatonin of their own, that’s why one gets immediate result falls asleep when ingest those drugs. But, if you continue the intake of that drug, your brain will stop secreting melatonin forever, as the required amount is provided by drugs and your body gets used to it and won’t be able to stop taking drug even if you would want. That’s why I always emphasize on going natural.
Here in this case also, there are food items that you can have which won’t only provide natural melatonin to body but will also promote the secretion of same by brain. And the best part is, eating these food items don’t have any side effect.
Without even knowing the reasons and homely cure of this disease, many of us switch directly to pharmaceuticals and start having drugs for sleep, which is not at all recommended. In early stages it could be easily cured by having some simple foods at home that can help induce sleep. Food items that contain protein, iron, magnesium, L-tryptophan and those which contain natural melatonin are best and enough sources to induce sleep.
Let’s check the list of foods to cure insomnia:
There is a reason behind why I have kept cherries on top spot, it is because cherries are the richest source of natural melatonin. Thus, it will vanish the deficiency of melatonin in the body – the key reason for insomnia; and will induce sleep. You can have a handful of cherries about an hour before going to bed, in the mean time cherries will show heir effect. Fresh or dried both forms have same nutrients. And if cherries are not available in market you can also opt for cherry juice.
Almonds are generally famous for making memory sharper, but along with it almonds are also good for fighting insomnia. They are rich source of magnesium and protein. This magnesium content also promotes sleep and is often considered essential for good night’s sleep. Plus, the high protein also promotes a sound sleep as they fight acid flux, releases tension in muscles, maintains optimum blood flow to brain so that it could produce natural melatonin and induce sleep. You can have a handful an hour before going to bed or have almond milk shake.
Banana is particularly rich in potassium and magnesium. Both of which act as natural muscle relaxants, they remove the stress and pain from muscles which also sometimes hinders sleep. Plus, banana also contains tryptophan. Tryptophan is an amino acid, which gets converted into serotonin and melatonin. These two hormones are sleep promoters and hence banana helps fight insomnia. Usually the process of conversion of tryptophan to serotonin and melatonin takes around an hour, so eat banana accordingly.
A number of studies have proven that walnut is a sure shot cure of insomnia. Not, just walnut contains a number of essential nutrients essential for body growth, but it also contains all the nutrients required for promotion of sleep. Walnut again is a very good source of tryptophan, which gets converted to serotonin and melatonin. Serotonin relaxes the nerves system, improves mood and also contributes to sleep, while melatonin exclusively promotes sleep. Thus, a handful of walnut can keep sleeping drugs away.
Drinking a glass of warm milk before going to bed is often a tradition in my family. When I asked my mom, she said drinking milk before going to bed encourages sweet dreams. Now I understand why drinking milk before sleep is given so much preference. Actually milk is an excellent source of tryptophan, so it is connected to induce a sound sleep. Furthermore, milk is known for its calcium content in it. This calcium helps in the production of melatonin. Thus milk induces sleep in two ways. For better results you can mix honey in milk instead of sugar. The sweetness of honey increases insulin which makes tryptophan to produce melatonin and thus ignites sleep even better.
Pumpkin seeds are really a magical potion when it comes to ignite sleep. You might not be aware of this, but pumpkin seeds are one of the best sources of magnesium. This magnesium content plays a vital role in inducing sleep, it calms the body down by relieving the stress and tension, which could keep you up all night. Pumpkin seeds should be taken with a glass of milk in the evening at least an hour before going to bed.
How can green veggies stay behind when it comes to any health issue and specially the super veggie – spinach. Spinach not only makes you stronger from within but the chlorophyll content found in spinach has been a proven medicine for insomnia. It makes brain secrete melatonin in the required quantity so that there is no misbalancing of hormones. Plus it releases stress from all of the body, keeps digestive health at its best, so there is nothing wrong in the body that could lead you to stay up instead of sleeping.
These seven food items will not only induce sleeping hormones but will fix the problem of misbalancing of hormones and make sure that brain releases the hormones properly and you can enjoy a good sound sleep.
Apart from the above mentioned seven food items there are a number of other foods also that can help (not as effectively as these seven). Like corn, tomatoes, potatoes, sesame seeds, soya, tofu, green tea, oats, rice and all of dairy products.
Now we know what to eat, but there are a number of food stuff that you should avoid as much as you can if you are suffering insomnia because they fight sleep producing hormones.
Food to Avoid to cure insomnia:
- Bacon – It increases the release of norepinephrine, a brain stimulant that keeps you up.
- Chocolate – It increases the energy levels with the help of tyramine and phenylethylamine compounds present in it.
- Coffee – It contains caffeine that is a natural sleep buster and keeps you awake.
- Chicken & Fish – They contain certain compounds that fight the sleep promoting hormones and moreover they are hard to digest, which could become a reason of busted sleep.
- Sugar & other refined carbohydrates – These make body deficient of vitamin B, which is much required during the release of serotonin. And in absence of serotonin the levels of tension, depression and fear increases that keeps you awake.
What Else Can Cure Insomnia
Sleep Meditation is another way to cure insomnia. It has helped millions of people to get better sleep and great mental balance. Meditation is an art of focusing mind. With proper knowledge and use, it can help you get rid of sleeping problem. Many people do yoga and hasta mudra asana as well for good health. There are Mudra asana as well that can help you cure insomnia sleeping problem. Mudras helpful in dealing with sleeping problem like insomnia are shakti mudra, gyan mudra, matangi mudra, prana mudra, adi mudra. These natural remedies and solutions will surely take some time to show positive effects but the best part is, they do not have any side effects like English medicines.
While insomnia is a common sleep disorder, it may also be caused by another underlying factor, like obstructive sleep apnea. The best way to find out is to to go to an expert and to have it diagnosed. The sleep doctor may prescribe continuous positive airway pressure (CPAP) therapy, which involves delivering constant air pressure to the lungs. CPAP masks may feel and look cumbersome, but there are many options to choose from to give the wearer comfortable sleep throughout the night.
I hope you all are very much clear with the item which you have to eat which all you have to avoid. Now you can also read my other article where I have told a few other measures that you can take which contribute to better sleep. These also prove to be a success and these are really simple measures that everybody can take.
Keep posting your queries and opinions. I’ll be waiting for the comments.
Eat Healthy…!! Stay Healthy…!!
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