YOGYAKARTA Sleep well at night, it is often difficult for someone to get with insomnia. In addition, night sleep is also difficult with age. According to the Sleep Foundation, 10 out of 30 percent of adults struggle with chronic insomnia. While the number increases in older adults, the number of insomnia has soared to 30-40 percent. That is, it is necessary to know how to deal with insomnia. One way, is to eat foods with useful ingredients that help you to fall asleep.
According to a team of clinical experts at the Sleep Foundation and a sleep expert at Sleepless, New Orleans, Nilong Vyas, MD., food plays a strong role in the quality of your sleep. What's more, this type of food can be found easily. Well, explained doctor Vyas, which helps sleep include melatonin, amino acid triptofan, and magnesium.
Melatonin is a hormone or neurotransmitter that supports circadiant rhythm. You may already be very familiar with melatonin. Circuit rhythm is a natural sleep-building rhythm that tells you to sleep at night and wake up in the morning. When the light is reduced, the melatonin rate will increase and this helps you fall asleep.
"The eggs and fish are equally responsible for increasing the concentration of melatonin," Vyas said as quoted by Well and Good, Friday, April 14.
But if you are undergoing a vegan diet, then other foods such as tomatoes and peppers are also a choice of materials rich in melatonin. In addition, nuts also have a melatonin level. This can be used as a snack before bed, especially walnuts and pistachios.
Foods containing magnesium help you relax. This is of course needed when you need calm before bed.
"Magnesium is a mineral in the body that helps muscle relaxation, which is important to achieve good sleep," explained Vyas.
Foods that are high in magnesium include green vegetables and nuts, such as almonds and nuts. Also include in the list of high foods calcium, black chocolate and avocado. But keep in mind, if you eat dark chocolate, try to pause 3 hours before bed because it also contains caffeine and a theobromin that keeps you awake.
The triptofan content, rich in dishes from turkeys. In addition to turkeys, Vyas recommends other foods such as chicken and chia seeds. Research also shows that high food triptofans help fight inflammation and improve gut health.
Because at least it is necessary to give a break when eating up to bedtime, Vyas recommends eating food above 3-4 hours before bed. As a practical rule, Vyas also recommends eating this food once to twice a day for at least five days.
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