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Thursday 20 July 2023

Top Foods and Tips to Help You Sleep( part 1)


When we cannot sleep at night and during the day then our immune  system is down we cannot afford to underrate the role of sleeping or a good night's sleep to our entire well-being and wellness I have suffered several times the problem of inability to sleep and the prolonged form of it which is insomnia and tried also  many things that worked and others that also didn't work and when we cannot sleep at night several factors may be responsible it's important to find out what exactly is the cause of our inability to sleep most times it is due to lack of some essential nutrients or some other causes.   I will be sharing here  in this very post some of the things that may be responsible for your not being able to sleep at night or not staying alseep

Most likely Causes

 Stimulants that can disrupt sleep.
Sleep-related disorders. Sleep apnea interrupting,
 Caffeine, nicotine and alcohol. Coffee, tea, cola and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.

 Eating oily /fatty foodslate, gas forming foods like beans late can interfere with sleep and if it is done regularly, becomes a cause of insomnia.

Lack of physical  exercise or too much exercise towards bedtime can disrupt sleep.  Exercise are best in the morning.  Strainous exercise toward evenings causes adrenal fatigue.

Not taking a break during the day especially during periods of intense physical stress can lead to loss of sleep at night.

Not taking good breakfast can lead to loss of sleep at night.  Do not joke with breakfast. Too much is bad, no breakfast is bad. The brain cells prepares it for sleep in the morning is also absorbed well.

Not getting enough Calcium:  Calcium is an important electrolyte and should be taken daily.  Both men and women need it but deficiency is common amongst women probably due to other factors like hormones.

Spices Rich in Calcium

Fresh and dried basil. ...
Dried savory. ...
Dried marjoram, thyme, sage, rosemary, Celery seed & other spices including black pepper seeds.
Stinging nettle.

What Is Vitamin B6?

Vitamin B6 is a water-soluble vitamin, meaning that the body doesn’t store it in large amounts. Any excess that the body doesn’t need is excreted in the urine. That’s why it is of great importance to consume foods rich in this nutrient every day. The term vitamin B6 actually covers six different compounds. The body converts them into the active forms of this vitamin – pyridoxal phosphate, which play vital roles in our body

Vitamin B6 Benefits

This vitamin takes part in over 100 enzyme reactions, which are mostly related to protein metabolism. It also plays an important role in other metabolic processes involving amino acids, carbohydrates, and lipids.
Furthermore, vitamin B6 is involved in the production of hemoglobin, a protein which transports oxygen to our cells. If hemoglobin levels are low, our cells don’t get enough oxygen, and we are at risk of developing anemia. Vitamin B6 can be used for preventing and treating this blood disorder.

Another major function of this vitamin is to promote the production of neurotransmitters in the brain. Therefore, it is vital for healthy brain development. In addition to carrying signals from one neuron (nerve cell) to another, neurotransmitters contribute to the production of hormones influencing our mood and sleep cycle.  

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.

Food Sources of B6

Green, leafy vegetables, pumpkin seeds, edamame, bananas, avocados, beans, and nuts and seeds are all foods rich in magnesium, which helps muscles relax and induces a sleepy state.

Eat Magnesium-Rich Foods

The mineral magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. Other foods rich in magnesium includes legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, whole grains.

Food sources of Magnesium

They include:

Dark Chocolate.
Avocados. The avocado is an incredibly nutritious fruit and a tasty source of magnesium
Nuts. Nuts are nutritious and tast
Legumes. Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans.
Whole Grains.
Some Fatty Fish.

Continue to Next Page for part 2


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