sleep problems? You are not alone. More than 50 million Americans have trouble sleeping. Tossing and turning is frustrating, and a lack of eye closure can lead to health problems such as enlarged waistlines, high blood pressure and mood changes. " Lack of sleep is a unique stress that causes chronic stress responses in the body. Sean Talbot, a nutritionist and physiologist of sports, said he is the author of the book "the secret of vitality: how to overcome burnout, restore metabolic balance and restore your natural energy". Often overlooked, one way to improve sleep is through diet: simply choose foods that help you get more rest. Here are 12 foods to help you sleep.
points: Sam duffith / blend images / Getty Images correlation: 16 amazing facts of banana correlation: 17 reasons why you may need more omega-3 in your diet. Sour cherry juice drink one cup before insomnia attack. No, it's not alcohol. Alcohol can disrupt sleep. Instead, try cherry juice. A 2010 study of medicinal foods for the elderly showed that a cup of sour cherry juice, a natural source of melatonin, can significantly reduce insomnia. Interested? Clinical psychologist Michael Blaise says try this treatment tonight: mix sour cherry juice, soy milk (or almond milk) and ice, and then mix. " This is the best bedtime snack. "If you don't have sour cherry juice, try dried cherries (if they're fresh in season). integral: Getty Images Credit: Sharon foelz / iStock / Getty Images correlation: cinnamon baked sweet potato recipe Credit: Yelena yemchuk / iStock / Getty Images correlation: 10 kinds of food that help sleep. Does it sound attractive to eat "too simple" eggs late at night? It may just be something that helps you sleep through the night. Eggs are a high protein snack that helps keep your blood sugar level stable so you can sleep all night. I'd like whole wheat toast for one or two eggs and carbohydrate rich foods. Adding carbohydrates can make tryptophan in protein easier to obtain. correlation: 16 snacks can be eaten at night. Can milk really help you sleep better? Some experts are at risk due to the lack of solid scientific research. Others swear by the power of calcium, which plays a direct role in the production of melatonin, which helps maintain your body's 24-hour sleep wake cycle. Like soymilk better than milk? It's better, says clinical psychologist Michael Breus. A 2011 study published in the journal menopause showed that soy products may help menopausal women lose sleep. " You have to drink a gallon and a half of hot milk to promote sleep. As we all know, bean products can make people sleep faster and deeper. If you choose soy milk and are worried about GM foods, find an organic brand. correlation: which milk (or non milk) is the best? 9 different types of advantages and disadvantages: Credit: AAMULya / iStock / Getty Images. Sean Talbot, a nutritionist biochemist, says a small bowl of low sugar whole wheat cereal can be a healthy snack that lays the foundation for sleep. The National Sleep Foundation (NSF) recommends trying carbohydrate protein combinations such as whole grains and milk. According to NSF, carbohydrates in cereals make it easier for the brain to get tryptophan, an amino acid that causes drowsiness. The protein in milk is actually part of tryptophan. Other carbohydrate protein pairings Talbott recommends include peanut butter on toast or cheese and crackers. correlation: top ten healthiest cereal foods Credit: grafvision / iStock / Getty Images it sounds comfortable to eat a bowl of warm and delicious oatmeal before going to bed, doesn't it? Well, it also has a lot of calcium, magnesium and potassium, all of which help you fall asleep faster - not to mention that a lack of magnesium may make it harder to fall asleep. Just eat less sugar before bedtime - eating too much before bedtime can have the opposite effect. How to make oatmeal healthy and interesting What can help you fall asleep? What do you eat before bed? Some foods and drinks (such as wine) initially make you sleepy, but later interrupt your rest. Please leave a comment below to let us know what is best for you. correlation: 10 surprising steps to get a good sleep 1. Bananas can't sleep? Eat bananas, says nutrition biochemist Sean Talbot. They are rich in potassium, which calms restless legs and helps prevent leg cramps at night. In addition, according to Michael Blaise, a clinical psychologist and author of sleep doctor's diet plan: losing weight through better sleep, bananas can also provide magnesium, which can help relax muscles and nerves, promote healthy circulation and digestion. Just chop it up and mix it with your favorite milk and ice.
2. Clinical psychologist Michael Breus says salmon can plan a night off from a sleep friendly dinner. Salmon is a great entree because it provides a healthy dose of omega-3 fatty acids that have been shown to reduce the surge in stress hormones and promote rest, according to the UCLA East West Medical Center. Don't you like salmon? Other fish, such as halibut, also offer the benefits of Omega-3. In addition, these fish contain vitamin B-6, which is necessary to produce the sleep inducing hormone melatonin.
4. Sean Talbot, a nutritious biochemist, says the ubiquitous kale of the cruciferous family may help you sleep. Cabbage is rich in potassium and calcium, both of which have sleep inducing properties. If you don't want to chew cabbage before you go to bed, put it in a salad as part of your dinner. It's never too early to start planning a good night's sleep during the day. If kale is not your favorite, choose another dark green leaf, such as Swiss beet or spinach, which also contains a lot of potassium.
5. Clinical psychologist Michael Breus said that sweet potato is a good source of potassium. It can relax muscles and nerves, help circulation and digestion. It's well roasted, but you can also make some sweet potato chips yourself, or find them in the freezer of most grocery stores (baking is the healthiest option, of course). In addition to potassium, sweet potatoes are a good source of carbohydrates, but nutrition biochemist Sean Talbot said, "half of sweet potatoes can give you enough carbohydrates at the same time." Other good sources of potassium include regular potatoes (used to bake and keep skin smooth), lima beans and papayas.
6. Almonds contain magnesium, which can help you sleep better. They also provide proteins that help you maintain a stable blood sugar level while you sleep. Clinical psychologist Michael Blaise recommends a handful of almonds before bed. Or if you want something richer, spread almond butter over a slice of whole wheat bread.
7. Clinical psychologist Michael Breus said that chickpeas are also known as garbanzo beans. Chickpeas are a good source of vitamin B-6. Your body uses them to produce 5-hydroxytryptamine, an emotional booster and depressurizer. Vitamins also help synthesize melatonin, your body's main sleep hormone. Blaise suggested eating chickpeas at dinner time to help promote sleep later. Try adding overtime beans to healthy salads, but he suggests: "the high protein in beans can give you gas, which can disrupt your sleep."
11. Herbal or decaffeinated green tea experts say most decaffeinated teas can make people drowsy. Green tea contains theanine, which promotes sleep, and Shawn Talbott, a nutritious biochemist, has also isolated soothing effects from chamomile tea. In the research results published at the scientific conference of experimental biology in April 2014, the researchers found that tea can shorten the time needed to fall asleep, increase the total sleep time, the number of deep sleep minutes and the total sleep quality. Make yourself a cup of tea before you go to bed. In addition to the hypnotic ingredients of tea, the warmth of a hot cup will definitely make you drowsy.
12. Oatmeal
