Good and restful sleep is extremely important for good health as well as nutrition and exercise. Sleeping renew the energy consumed during the day.
However, many people have a problem with insomnia. Or say they have too much work to come good night’s sleep, or when they go to bed stay awake and think long into the night on a variety of issues. To someone suffering from insomnia, can be difficult to tell if you fall asleep or stay awake for most of the night. About 10% of people suffer from chronic insomnia, and about 50% of people occasionally suffer from it. For insomnia affects a range of physical and mental factors, as well as behavior and surroundings.
The reason for insomnia can include: difficulty breathing, drinking alcohol before sleeping, emotional problems, depression, changes in sleep patterns, excessive use of sedatives or stress. Insomnia also cause birth control pills, beta blockers, nicotine and marijuana. Changing levels of estrogen and progesterone in women, and testosterone in men can also lead to insomnia. Adrenaline stress can also increase the levels of cortisol, which in turn is associated with insomnia.
Doctors often prescribe drugs for insomnia, but in time they can create tolerance, and even dependence. Before reaching for the drugs, consider the following methods of natural treatment of insomnia.
Eat foods rich in tryptophan and magnesium
Tryptophan is an amino acid that converts to serotonin, which is then converted into melatonin. Tryptophan is found naturally in turkey, milk, cheese, bananas, and legumes. Magnesium is a natural sedative, and its deficiency in the body can cause sleep disturbances, constipation, cramps, anxiety and nervousness. Foods rich in magnesium include: seaweed, almonds, cashews and brewer’s yeast.
Reduce your intake of caffeine and sugar
Caffeine can significantly affect sleep and cause insomnia and anxiety. In addition to coffee, tea and non-alcoholic carbonated drinks, pay attention to whether you are taking caffeine in another, hidden form, such as medicines for coughs and colds or chocolate. While sugar can provide extra energy, it often creates a change in blood sugar levels. It can also affect sleep.
Vitamin B improves sleep
Vitamin B6 is needed to convert the amino acid tryptophan into serotonin, which has a beneficial effect on sleep. Excellent sources of vitamin B are: liver, whole grains, tuna, wheat germ, bananas and sunflower seeds.
Lack of exercise can lead to poor sleep. Physical activity in the late afternoon or early in the morning can provide a deep sleep during the next night. However, physical activity right before bedtime can raise the level of adrenaline and lead to insomnia.
Dim in the room where you sleep
Sleep in a completely dark room. The secretion of melatonin slows down because of the lights. In a completely dark room, the body produces more melatonin than when the room is partially obscured. If you are not able to black out the room, then at night you put a mask over his eyes.