Bananas
You should eat one banana every evening before going to bed. Those suffering from diabetes should take a half one. Bananas are an excellent source of potassium which can prevent night cramps. They are also packed with magnesium which improves your sleep and provides muscle relaxation. What is more, bananas are rich in tryptophan known for its ability to fight insomnia.
Salmon
Many studies claim that salmon is rich in omega-3 fatty acids which can help your body relax and reduce the stress levels. Furthermore, it is packed with vitamin B6 which increases the stimulation of melatonin (the sleep hormone). Salmon is an excellent source of protein, so you will feel full during the night. According to a recent study, people who regularly consume salmon have higher levels of vitamin D and better sleep.
Herbal tea
Herbal teas are known for their ability to improve your sleeping pattern. Chamomile tea is one of the most effective teas. It contains flavonoid apigenin which has soothing effects and can treat sleep disorders. Mint, valerian and lavender tea can help your body relax. Keep in mind that you should not consume black or green tea before going to sleep because they act as stimulants and can keep you awake!
Yogurt
People with calcium deficiency are more likely to experience sleep disorders. So, you should consume milk, yogurt and other dairy products to provide your body with the necessary amounts of calcium. You can also include other calcium-rich foods such as leafy green vegetables (kale or collards).
Cherries
Cherries are also very beneficial for treating sleep disorders. One glass of cherry juice (250ml) can increase the levels of melatonin (the sleep hormone). This in turn, will improve your sleep. Melatonin regulates the so called circadian rhythm (sleep-wake cycle). You can get the same results by consuming fresh or dried cherries between your meals.
Whole grains
Whole grains like bulgur and barley are rich in magnesium. Usually, people do not consume magnesium-rich foods which may result in magnesium deficiency. As a result, you may experience sleep disorders.
Cocoa
Consuming a cup of cocoa before going to sleep can be very beneficial. It acts as a natural sedative and it contains magnesium which can improve your sleep. What is more, the unsweetened cocoa powder contains tryptophan which can fight insomnia.
This homemade Vicks rub with Essential oils using only ingredients is the perfect all natural cold relief.
Materials
- Coconut Oil
- Eucalyptus Essential Oil
- Peppermint Essential Oil
Instructions
Scoop 1 cup of coconut oil into a mixing bowl.
Add 20 drops of Eucalyptus OIl and 10 drops of Peppermint Oil into the bowl.
Mix well.
Scoop the mixture into a container with an airtight lid for easy storage.
Store in a cool, dry, space without direct heat or sunlight.
Apply to chest and feet to as desired.
