5 Essential Food To Fight Insomnia
The iSavta Team | 12.11.2019
According to studies, our sleep patterns changes when we age. It’s not surprising that some of our elderly are having trouble sleeping at night. Sometimes, it tends to become normal for them not to sleep early or they are waking up in the middle of the night. The worst thing is, it affects their daytime activity because they can’t keep themselves awake during the day. They cannot do their normal physical activity which may result to frustration and depression.
These elderly persons will resort to sleep-inducing drugs such as Brotizolam which are not just unnecessary but also habit-forming and can cause side-effects. If your body will get use to this medication, it will be impossible for you to sleep without it. Just imagine what this medicine can do to your liver.
While most of the Elderly complain about having difficulties in sleeping, there are only a few of them who really has a sleeping disorder and they don’t really need any kind of sleep medications.
According to WebMD.com, “sleep disorders in the elderly include apnea (a temporary cessation of breathing which can also affect younger people) and periodic limb movement, which can take the form of periodic leg movements during sleep (PLMS) or restless leg syndrome. In this syndrome, the person is gripped by strong urges to move his or her legs repeatedly before sleep, which prevent him or her from falling asleep.”
But, if they become restless and waking up at night without any reason and you cannot attribute it to any form of sleep disorder, you might want to try some natural remedy by giving them the correct kind of food to combat sleep problems. These food has proper nutrients that could calm the body, relax the mind and muscles and promote better sleep.
1. FRUITS. Many fruits like Banana, Apple, Cherries, Peaches and Apricots contain minerals like potassium and magnesium, which help promote sleep by relaxing the muscles and calming the nervous system. They also contain tryptophan, an amino acid that helps induce sleep. Tryptophan is converted by the brain into serotonin and melatonin. Serotonin is a neurotransmitter that promotes relaxation; melatonin is a hormone that promotes sleepiness.
2. HEALTHY UNSATURATED FATS. Heart-healthy foods like nuts (walnuts, almonds, cashews and pistachios), avocado and peanut butter can boost your heart health and increase your serotonin levels. Avoid trans fat that you can get from deep-fried food like french fries or potato chips which can make sleep more elusive.
3. COMPLEX CARBOHYDRATES. Your levels of tryptophan may increase when you choose to eat complex carbs like sweet potatoes, oatmeal, popcorn or brown rice. But these are always taken in moderation especially at night.
4. LEAN PROTEINS. Fish, Chicken, Turkey and other lean meat are very good sources of protein. These foods are also high in the amino acid tryptophan, which tends to increase serotonin levels. But, avoid anything deep-fried in oil because these are very difficult to digest and will keep you awake.
5. WARM LIQUIDS. A good warm milk before bedtime could help you have a goodnight sleep. You can also take some warm chamomile tea or peppermint before bed. These could induce a soothing effect on your digestive track. Avoid anything with caffeine before bed. It is even suggested to take your last coffee not later than 2:00PM. Some expert says that it takes 90 minutes for your body to process the liquids so limit your intake of any liquid 90 minutes before bedtime if you don’t want to get up to pee in the middle of the night.
Try these food to stop your struggle with toss and turns at night. These are also helpful to those who are suffering from lack of sleep not because of insomnia but because their elderly patients are keeping them awake. Give your Savta/Saba one of these nutrition-packed foods before bed for one happy good night sleep.