Do normally “smiles await you when you rise”? Not really? Don’t sleep well during the night? You are not alone. There are many reasons for that and your diet is among the most important ones.
Several nutrients are responsible for your good sleep and your circadian rhythm: Melatonin, magnesium, potassium and vitamin D. Their deficiencies are the main contributors to poor sleep: magnesium deficiency leads to insomnia; lack of potassium is the main factor of not staying asleep throughout the night; vitamin D deficiency causes excessive daytime sleepiness.
If you think that you can easily correct with vitamin and mineral supplement pills, you are deadly wrong!
Supplement pills will definitely make the situation worse, because there has to be the proper balance between magnesium, calcium, vitamin K2, and vitamin D. These all work together synergistically. A lack or excess even of one of them can destroy the balance and cause many health problems. The best solution ever invented in the world is a proper diet: with varied whole foods you will not end up with too much of one nutrient at the expense of others. Foods in general contain all the cofactors and needed co-nutrients in the proper amounts for optimal health. That is the reason why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity.
According to the latest study led by Wayne Campbell, a Purdue University professor of nutrition science, U.S.A., overweight and obese adults who are losing weight with a high-protein diet are more likely to sleep better. The article about this study was published in “The American Journal of Clinical Nutrition” in March 2016.
Here’s how eating smarter can help you get to fall asleep faster and stay asleep for the entire night.
9 Good Lullaby Foods
Meat contains tryptophan that plays a key role in the production of serotonin, which, in turn, can be converted into melatonin – the substance that helps with sleep regulation.
Vitamin B12 plays an important role in regulating your internal clock. The presence of light in the morning stimulates your brain to induce feelings of alertness and turn off melatonin production, signaling your brain that it’s time to wake up. Plants, animals (including humans) or fungi are not capable of producing vitamin B12. Only bacteria and archaea have the enzymes needed for its synthesis. Animals must obtain vitamin B12 directly or indirectly from bacteria. Due to vitamin B12 is not available from plant products, its deficiency makes a legitimate concern for vegans. Vitamin B12 is found in most animal-derived foods, including fish and shellfish, meat (especially liver), poultry, eggs, milk, and milk products. However, the bioavailability from eggs is less than 9%, compared to 40% to 60% from fish, fowl and meat.
Fish is good for your sleep for the same reasons as meat.
It was noticed that people who eat carbohydrate-rich suppers of veggies and tomato sauce over rice, especially jasmine rice, fall asleep significantly faster at bedtime than those with other type of meals. Scientists aren’t sure how and why it happens, but it happens.
Melatonin-rich cherry juice was shown to help sleeping better.
Milk and other dairy products boast healthy doses of calcium.
Rich in magnesium, bulgur, barley and other whole grains improve your sleep.
Green leafy vegetables, such as kale and collards, contain healthy doses of bioavailable calcium.
Bananas are well-known for being rich in potassium.
One serving of pulses a day can help to get your weight away. And not only that, it also improves your night sleep, a new study says.
http://ajcn.nutrition.org/content/early/2016/03/30/ajcn.115.124677.abstract?sid=8d91c2ca-b861-4c61-9ed4-1ba5522b9ffd (Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials)