Firstly, we try to decode “what is insomnia ?”
Insomnia is a sleep disorder. Someone with insomnia finds it difficult to fall asleep. It can result from a range of issues, which may involve physical or mental health.Lack of proper sleep is something that just cannot be ignored. You can go longer without food, but not without sleep.
Sleeplessness at night is becoming a problem for most people in these times. If you get good sleep at night after a day's fatigue, then the body gets rest. But if one does not sleep properly at night, his entire routine gets spoiled.
The most important vitamins and minerals are required to overcome insomnia are, magnesium,melatonin, calcium, and Vitamin B6.
MAGNESIUM
One of the very first signs of a magnesium deficiency is insomnia. Treating a magnesium deficiency can help to find relief from insomnia, as well as maintain a regular sleep schedule. Properly absorbing magnesium can also relieve restless leg syndrome, anxiety, and depression. All of which can disrupt sleep and trigger bouts of insomnia. Magnesium also naturally boosts your melatonin levels.
MELATONIN
Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep.It is very sensitive to outside factors. There’s a reason why it’s nearly impossible to get out of bed on a rainy and winter season.
CALCIUM
Calcium causes the release of melatonin, which is needed for a sound sleep. If you are calcium deficient, the body may not be able to release the required amount, leaving you restless through the night. Increased calcium can increase the hormone melatonin, which helps you feel sleepier.
Studies have even found that calcium levels are the highest in our bodies during our deepest sleep. Of course, calcium and magnesium work together, with a lack of either causing you to wake up after just a few hours and be unable to return to sleep.
VITAMIN B6
According to one research of micronutrient found- vitamin B6 can contribute to a reduction in late-life depression. Moreover, both tryptophan and dopamine are dependent upon B6 for synthesis.
Tryptophan is important for regulating mood and improving sleep quality due to its role in serotonin* and melatonin production. In this way, vitamin B6 indirectly benefits mood and sleep quality.
* Tryptophan is an amino acid that produces two key neurotransmitters, melatonin and serotonin.
*Serotonin is a chemical messenger that’s believed to act as a mood stabilizer. It’s said to help produce healthy sleeping patterns as well as boost your mood.
Nature has given us many such things, which we can take comfortably away from many physical and mental problems.
Here is list of dry fruits and seeds which will help you to overcome insomnia!
- Almond
If a food is first named before going to sleep at night, it is almond. Almonds are beneficial in repairing the brain cells, cognitive power, to lose weight, blood sugar control, and to get deep sleep.
Tryptophan, found in almonds, has good effects on the brain and nerves. Two mineral magnesium and calcium, which are necessary for deep sleep, are found in plenty in almonds.
A serving of 28 grams of almonds provides 25 percent of the daily requirement of magnesium in a day. Therefore it is advisable to consume almonds before bedtime.
A study on almonds for sleep in animals was reported in the Journal of Natural Medicine. A water-based extract of almonds was used in the study. With the almond extract, the scientists observed a significant prolongation of total sleeping time as well as significant increases in the deepest levels of sleep. The results suggest that a water-based extract of almond has significant sedative effects, which may support its remedial use for insomnia.
- Walnut
Walnuts are a rich source of energy and hold many health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellbeing.A nut full of anti-oxidants must be part of a healthy diet.
Consuming walnuts also leads to good sleep. It contains the following nutrients along with sleep boosting compound, which can help improve sleep.
like :
Magnesium: 158 mg
Potassium: 441 mg
Folate: 98 micrograms (µg)
Calcium: 98 mg
Additionally, walnuts are a great source of healthy fat, including omega-3 fatty acids and linoleic acid, which help to enable mood and sleep.
Omega-3 is an essential fatty acid, which is important for the body, but the body cannot make it on its own. It helps in physical and mental development with the production of hormones in the body. Walnuts contain tryptophan which is an amino acid that helps in the production of serotonin and melatonin, both of which are responsible to induce sound sleep.
- Pistachios
Pistachios are excellent source of vitamins and minerals, including:
- Manganese
- Melatonin
- Copper
- Vitamin B6
Pistachio is one of the most useful ingredients for relaxing at night that invites you to relax with the melatonin in it. Pistachio is a good source of iron and thus helps to increase hemoglobin and red blood cells. Also, the presence of melatonin in pistachios prevents insomnia.
Pistachios contain about 660 ng melatonin per grams. Which is even more than other foods! As you know melatonin is a hormone inducing amino acid that can help you sleep. Pistachio contains magnesium. One of the properties of magnesium is that it helps improve sleep.
In addition to their melatonin content, they are also packed in protein, vitamin B6 and magnesium, which makes them a powerful weapon to fight against insomnia.
- Raisins
Raisins are also called as “Kishmish”. Raisins are a good source of vitamins and nutrients element in the body. Elements and vitamins such as
- Iron
- Magnesium
- Calcium
- Zinc
- Vitamin B
- Folate
Kishmish is also rich in magnesium. As discuss above magnesium also helps to regulate melatonin, your body’s {sleep hormone} which guides your sleep-wake cycle,
Raisins are loaded with antioxidants that help our body in various ways. Soaked raisins in water at least before an hour of getting in to bed, drink that water too for additional benefits to your body.
- Pumpkin Seeds
The health benefits of pumpkin seeds are so amazing because they are loaded with magnesium, iron, phosphate, manganese, omega 3's, and so many more incredible nutrients that wield health benefits.
Pumpkin seeds are known for containing an amino acid called Tryptophan. This naturally balances the hormones in the body. The rich source of tryptophan in these seeds treats many problems like anxiety, depression etc.
Pumpkin seeds also contain high amounts of zinc, which can help the brain convert tryptophan into serotonin,
It produces the sleeping pattern and mood. Pumpkin seeds help the mind and body to relax. Pumpkin seeds also provide your body with some excellent vitamins and minerals and are useful for cholesterol, cancer, diabetes and many more.
With Hep of Dryfruit and seeds listed you can naturally boost your melatonin production and get a better night's sleep. You deserve to wake up feeling refreshed in the morning.
