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Thursday 20 July 2023

Foods and Tips to Help you sleep{ Part 2}

 Effects of Insomnia May Include:

1.  Lower performance on the job or at school

2.  Slowed reaction time while driving and a higher risk of accidents

3. Mental health disorders, such as depression, an anxiety disorder or substance abuse

4. Increased risk and severity of long-term diseases or conditions, such as high blood pressure, heart disease, obesity, diabetes and worsening cases of all cases affecting your health negatively.

 Irritability, depression and anxiety, including panic attacks

Additionally. Sleep problems make it hard for our bodies to repair, detoxify, lose weight, balance blood sugar, and digest. Studies have also shown inadequate sleep lowers natural killer cells, which are the immune cells that fight cancer. One study suggests that our ability to fight viruses like the common cold decreases 300% when we get less than seven hours of sleep.

 Lack of Sleep Ages Your Skin

Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes .

When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin
collagen , the protein that keeps skin smooth and elastic.

Natural foods that helps you sleep:

Nuts and Seeds (walnuts, peanuts,  almonds, sesame seeds, sunflower seeds, mustard seeds, flaxseed)
Fatty fish
Milk and other dairy including yoghurt
Cayenne pepper
Bell pepper

lemon grass tea
Kudin Tea
Cold pressed coconut oil
Cold pressed olive oil

Fruits and vegetables includes: cherries, corn, asparagus, pomegranate, olives,  cgrapes, broccoli, cucumber, watermelon) Guava leaves tea

A Handful of Nuts. 

Nuts are a good source of heart-healthy fats. And almonds and walnuts, specifically, contain melatonin, a hormone that helps to regulate your sleep/wake cycle. Eating them can increase your blood levels of the hormone, helping you sleep more soundly. 

Vitamins and Nutrients that Helps you sleep

Vitamins and Nutrients Needed to help you sleep soundly:

There are four main vitamins and minerals that can be found in food that aid in promoting sleep:

2 Magnesium
3.Calcium, and
4.B6. Some of these substances help the body produce melatonin, the hormone that is responsible for regulating your circadian rhythm (sleep/wake patterns). When you're close to bedtime, melatonin production naturally increases to help you sleep. In the morning when you're ready to wake up, melatonin production tapers off to allow you to be awake and alert for the day.

Some foods are naturally packed with these essential vitamins and minerals, and eating certain foods at certain times can help you tip the scales towards a successful night of quality sleep. Most of these are available as over-the-counter supplements, but like with most supplements, it's better to get them from the foods you eat than relying on supplement.

Limit activities in bed.

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

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

Reduce spices especially at night.

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

 Keep your beddings as clean as possible

 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.
Diabetics and prediabetics should not add honey milk to help them sleep. There are other options for them.

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


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