Healthy Foods to Beat Insomnia - Grace Ngo Foundation

Health, Knowledge, Natural Food Matters

Saturday, 19 October 2019

Healthy Foods to Beat Insomnia

Among the nutrients needed for beating insomnia is  vitamin B6.

Food Sources of Vitamin B6

A wide range of foods contain vitamin B6, but meat, fish, and potatoes are particularly rich in this vitamin. Also, breakfast cereals and other types of foods are often fortified with this nutrient. As low levels of vitamin B6 can cause both physical and mental problems, it’s of high importance to consume enough foods rich in this vitamin.

Others are:

Mangoes
Pineapples
Avoadoe
Bananas
Green Peas
Spinach
Potatoes
Chickpeas
Tuna  Salmon
Turkey
Chicken
Millet
Beet liver
Moringa leaves
Wheat
Walnut

Also cereals
Oats
Cabbage
Meat

Pls Take note that bananas. the yellow fruits have everything going for them. They’re rich in sleep-promoting carbohydrates and tryptophan, but that’s not all. Bananas also contain potassium and magnesium, which can help promote muscle relaxation.

But you must take bananas in moderation because of sugar and calorie.  At times at night. I take just half a banana when insomnia arising from stress comes knocking on my door.

You may try this banana recipe for insomnia

Recipe: Banana tea
Banana peels are rich in potassium and magnesium, but can you imagine eating one? Making a tea from a whole banana is a remarkable way to get all the benefits of these nutrients deliciously. Drinking banana tea helps the blood vessels, as well as the muscles, relax and helps you fall asleep more quickly and stay asleep longer. After drinking the tea, try eating the banana, peel and all – it’s surprisingly yummy.
Simply boil water in a pot.
Cut off the ends of one banana and place it in the water.
Boil the banana for 10 minutes or so, until the peel is soft.
Pour the water through a strainer into a mug and serve with a dash of cinnamon and half spoon of Honey.  Remember, it must not be much.

General Tips to keep insomnia away

Foods to avoid

1. Caffeine beverages, coffee. Black tea, green, cocoa. in moderation only in the morning or afternoon

2.  Avoid brain foods, yams, garden eggs, apples etc

3.  Too much spice and foods that produce stomach acids like ginger

4.  Too much sugar and carbs

5.  No fried foods at all

6.  Tomatoes in not okay for some people at night

7.  Too much onions

More Tips to help with Insomnia

1. Wake up at the Tips to help with Insomnia

Wake up at the same time each day.

Eliminate alcohol and stimulants like nicotine and caffeine like teas
Limit naps.
Exercise regularly. ...
Limit activities in bed. ...
Do not eat or drink right before going to bed
Make your sleeping environment comfortable.
2.  Eliminate alcohol and stimulants likeg nicotine and caffeine

3. Limit naps
Exercise regularly especially in the morning

4. Limit activities in bed.

5.  Do not eat or drink right before going to bed
Make your sleeping environment comfortable
6.  Do not go to bed hungry or too full at least 3 hours apart from your last meal

7.  Include some healthy  fats or carbs in moderation if you avoid them too much.  Insomnia may show up

8.  Reduce spices especially at night.

9.  Put off lights in your sleeping room when you want to sleep

10.  Keep your beddings as clean as possible

11.  Meditate on the word of God if you are a Christian or any meditation that suits you.

Moringa leaves whether fresh or dried is one of my best remedies for sustained sleep.  But it should not be taken regularly because the nutrient density is too much.  It is a blood thickener and could raise blood pressure if too much.

Use Moringa in soups and stews as vegetable.  Just a handful.  Wash a little with salt and pound into a paste.  Do not allow much heat just like other green vegetables.  You can also take the dried one as tea.  The dried one is higher is calcium and some other nutrients.  Just half a teaspoon in boiled water in a cup.  Add honey and milk for a rich nourishing drink.

In summary, it is important we always maintain a stable emotion to enable you triumph over insomnia.








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