6 Proven Foods for Sleep – Foods to Treat Insomnia

MYO Lifestyle Lab – 6 Proven Foods for Sleep – Foods to Treat Insomnia
In this video we talk about 6 scientifically proven nutrients and foods that you can easily find that will naturally help you get through insomnia and to sleep soundly.

Chapters
00:00 Intro
01:25 Magnesium
02:04 Lettuce
02:50 Cherry
03:30 Dairy Products
04:21 Honey
04:57 Chamomile
05:34 Foods to Avoid Before Bed

#Sleep #Insomnia #Rest

Causes for Insomnia & How to Increase Sleep Quality

Candida Diet 101

1. Magnesium
Magnesium is known for their abilities to relieve insomnia and can help you release tension and relax, preparing you for a good night’s rest. One study found that this mineral helps decrease the stress hormone known as cortisol that can disturb your overall nervous system and cause sleep troubles. You can take magnesium from supplements, but you can also easily get them from foods. Dark leafy greens, various nuts, seeds, fish, beans and whole grains are all rich in Magnesium.

2. Romaine Lettuce
While lettuce is not a traditional bedtime snack, it’s surprisingly effective one! That’s because romaine lettuce contains a phytonutrient called lactucarium, or some call lettuce opium, which is believed to induce sleep, pain relief, and promote relaxation. One study found that eating romaine lettuce improved sleep behavior in vertebrate models.

3. Cherries
Tart cherries are one of the few natural sources of melatonin, which is known for its responsibility for the regulation of the body’s internal time and sleep-wake cycle. Scientists believe the combination of melatonin and antioxidative properties of anthocyanins in cherries aid in sleep quality. In one study researchers found that the consumption of tart cherry juice improves antioxidant defenses in adults by an increased capacity to constrain an oxidative challenge and reduced oxidative damage to nucleic acids.

4. Dairy Products
Eating dairy products such as cheese, yogurt or cup of milk can help you sleep! Calcium found in dairy products will help your nervous system utilize the tryptophan found in dairy to produce melatonin which induces a restful sleep. Tryptophan is an amino acid that is turned into niacin, an essential Vitamin B. Niacin is a key player in the creation of serotonin, a neurotransmitter needed to produce melatonin and put your body to sleep. In one study on adults who take 30minutes or longer to fall asleep were given milk or cheese and the study concluded that dairy products effectively improved subjects with problems with falling asleep.

5. Honey
This sweet liquid will replenish glycogen in the liver which are needed to prevent your brain from subduing in triggers regarding sleeplessness crisis. Honey’s natural sugar also slightly raises insulin, allowing tryptophan, as we covered in dairy products, to enter the brain.

6. Chamomile
For years, chamomile tea has been used as a natural remedy to reduce inflammation, decrease anxiety and treat insomnia. Chamomile is commonly regarded as a mild tranquilizer or sleep inducer. Chamomile contains various bioactive phytochemicals that could provide therapeutic effects. In one randomized controlled trial study, effects of an intervention with drinking chamomile tea on sleep quality concluded that chamomile tea may be recommended to those who suffer from insomnia as a supplementary approach to alleviating depression and sleep quality problems.

References
· Bio Pharm Bull. 2018;41:1269-1276
· J Nutr. 2009 Oct;139(10):1896-1900
· BMC Geriatr. 2014;14:118
· Evid Based Complement Alternat Med. 2014; 2014: 958721
· J Adv Nurs. 2016 Feb;72(2):306-15

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