Health

Food Good for Sleep: Food That Promote a Good Night’s Sleep

Sleep is an essential tool for your body, and it is vital for overall body health. For most of us, it is so much fun to go through our to-do list by the end of the day and see how well we have completed all tasks stated for the day. We pay so much attention to being active that most of us forget how important good and consistent sleep is. Having a good sleep reduces your risk of having a chronic disease, keeps your brain and nervous system healthy, and enhances your immune system. Healthwise, it is generally accepted for you to have between 7 to 9 hours of good, uninterrupted sleep per 24 hours.

Embracing good sleep hygiene can go a long way in getting you to have a good quality sleep every night (and prevent talking in your sleep). This sleep hygiene can be easily incorporated into your daily nightly routines, which helps it become habitual for you over time. However, while there are many personal sleep hygiene practices out there, sparse attention is usually put into our dietary choices, especially when it comes to the subject of sleep.

The general importance of food can no longer be overemphasized as we all have the proficient knowledge of what food does to our daily living. Having the right food in the right proportion provides us with the necessary energy needed to complete our various daily activities, strength, repairs of bones and tissues, growth and development, and other cognitive functions. However, healthy eating seems to be so unpopular when it comes to the subject of good and quality sleep. Therefore, in this article, we have given an excellent exposition on how your dietary choices can powerfully impact your regular night sleep and the specific types of food that will play a decisive role.

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Significant Substances that Promotes Good Sleep

Numerous chemicals, amino acids, nutrients, hormones, and enzymes interact together in your body to ensure that you have a good sleep and regulate your sleep cycle. Some of these substances include tryptophan, melatonin, serotonin, acetylcholine, folate, antioxidants, vitamin D, and B vitamins, zinc, copper, pyridoxine, and many more. For the sake of this article, we would be discussing the four significant vitamins and minerals found in food and can enhance sleep.

  • Tryptophan
  • Magnesium
  • Calcium
  • Vitamin B6

Tryptophan 

Tryptophan is an amino acid that, upon ingestion, is broken down into serotonin (a neurotransmitter), then converted into the hormone melatonin. These are a few of the best foods rich in tryptophan:

Fruits such as apples, avocados, bananas

Seafood such as shrimp, sardines, tuna, salmon

Legumes such as black beans, chickpeas, kidney beans, lima beans

Poultry such as turkey

Dairy products such as cheese, milk, low-fat yogurt

Nuts and seeds such as flax, sesame, walnuts, cashew, sunflower

Grains such as rice, corn oats, barley

Vegetables such as onions, seaweeds, asparagus, broccoli, spinach

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Magnesium

Magnesium, also known as sleep mineral is a natural relaxant that plays a crucial role in deactivating adrenaline, thereby, preparing the body for a more resting phase. The deficiency of magnesium in the body is often associated with difficulty staying asleep. Here are a few good sources of magnesium:

Fish such as salmon, mackerel, tuna

Vegetables such as spinach, kale

Nuts and seeds such as cashews, pecans, flaxseed, Brazil nuts

Soybeans

Dairy products such as low fat-yogurt

Fruit such as banana, avocado

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Vitamin B6

Vitamin B6 is a vital vitamin that helps in converting the amino acid, tryptophan, and melatonin. Lack of vitamin B6 has been linked with reduced serotonin levels, which result in poor sleep. Vitamin B6 is also vital in eliminating the risk of insomnia. Here are some rich sources of vitamin B6: Sunflower, flaxseed, avocados, bananas, spinach, chicken, lean pork and beef, tuna, salmon, and so on.

Calcium 

This another essential mineral that helps your brain to secrete melatonin. Deficiency in calcium can cause you to wake up in the middle of your sleep and find it difficult to return to sleep. Foods that are rich in calcium have been shown to help patients suffering from insomnia. Here are some sources of calcium: Okra, broccoli, soybeans, sardines, yogurt, cheese, low-fat milk, fortified orange juice.

Melatonin 

Most of the minerals and vitamins stated above helps the body in the production, converting serotonin into a specific hormone called melatonin. However, melatonin can be found, occurring naturally in some foods:

Grains such as barley, rice oats

Fruit such as corn, grapes, cucumber, pomegranate

Vegetables such as broccoli, asparagus, tomatoes

Nuts and Seeds such as peanuts, walnuts, flaxseed, sunflower

Melatonin is the hormone responsible for maintaining your circadian rhythm (sleep and wake patterns). When you are close to bedtime, melatonin is spontaneously secreted to help with your sleep while its secretion is reversibly dwindled to allow you to be awake and set for the day.

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Some Foods that Enhances Your Sleep Quality

Fatty Fish

fatty fish

Fatty fish is known for its highly productive vitamin D and omega-3 fatty acids. Omega-3 fatty acid helps to protect against heart disease and also enhances brain health. Studies have shown that a 100-gram serving of salmon can produce 50% of your daily needs of vitamin D. Furthermore, the combined effect of vitamin D and omega-3 fatty acids found in fatty fish possesses excellent potential to improve the quality of your sleep. They both enhance the secretion of serotonin.

White Rice

white rice

White rice is a diet rich in carbs and low in fiber. Its high carb content and lack of fiber improve its glycemic index (a measure of how fast a food increases your blood sugar). Studies have shown that consuming foods with a high glycemic index a few hours before bedtime may improve the quality of your sleep.

Almonds

almonds

Almonds are nuts that are said to contain the sleep-regulating hormone melatonin naturally. Also, almonds are a vibrant source of magnesium, which helps to enhance sleep due to its relaxation potential as well as its ability to reduce the secretion of cortisol (stress hormone).

Turkey

Turkey is a rich source of protein and tryptophan, both of which can induce sleep by causing tiredness and secreting melatonin, respectively. Few studies have shown that taking a considerable amount of protein before bedtime enhances the quality of your sleep.

Here are some other foods that will improve the quality of your sleep:

  • Chamomile tea
  • Kiwi fruit
  • Walnuts
  • Passionflower tea
  • Warm milk
  • Tart cherries
  • Lettuce and lettuce seed oil

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Finally, if you have been suffering from having difficulty sleeping, you can start practicing excellent sleep hygiene and also learn to make excellent dietary choices that will enhance the quality of your sleep. These practices will improve your sleep quality and make you very refreshed for the next day’s activities. However, if your sleeping problems persist after practicing this hygiene, we recommend that you see a physician.

“Each time I go to sleep, I die. And the next morning, when I wake up, I’m reborn.”

Spinal Injury - Steps to Get Through It 1

Spinal Injury – Steps to Get Through It

Even mild injuries can disrupt your routine, so you can imagine how a severe health complication like a spinal cord injury can completely change the course of your life. As the spinal cord houses many nerve endings, any mild injury it sustains can lead to a loss in mobility or the inability to control bowel movements. In some cases, severe spinal injuries can even lead to paralysis.

Most SCIs, spinal cord injuries, in the U.S. happen as a result of either car or workplace accidents. If this unfortunate fate has befallen you, you have to believe that life goes on. While it is definitely going to be hard to move on, you can take some steps to improve your situation. Just read our following guide to understand how you can get through this trying time.

Spinal Injury - Steps to Get Through It

Seek Medical Help

To alleviate the severity of your injury and avoid further complications, you should directly head to a hospital to get checked if you suspect that you have sustained an SCI. Of course, due to the nature of SCIs, you may not be able to simply walk to a hospital; in this case, you can ask someone to call an ambulance.

Regardless of the severity of your injury, you should never leave the hospital too early because this can aggravate your condition. While you may be tempted to contact your insurance company, you should first focus on getting better. If you are still concerned about losing your rights, you can request a copy of the police report, and try to contact as many witnesses as possible, as this can greatly help solidify your compensation claim later on.

Contact a Spinal Injury Lawyer

Spinal injury claims fall under the category of personal injury cases, meaning that you should contact a personal injury lawyer that specializes in SCI cases. Nonetheless, keep the statute of limitations in mind. In general, you have two years to file your claim, but this is subject to change in some states. For example, if you live in Indianapolis, contact a law firm that is based in the state of Indiana to make sure that your lawyer knows the ins and outs of the laws in your state.

Getting in touch with an expert lawyer can help you find out how to file your claim and how to make sure that you have a solid case. Remember the evidence and witnesses we mentioned in the previous point? Now is the time to hand over the evidence to your lawyer so that they can contact the witnesses and the insurance company involved to determine the party at fault. 

Most personal injury cases are settled outside of court; however, having a lawyer by your side is guaranteed to help you get the compensation you deserve. Also, if worse comes to worst and you find that your case has to go to trial, your lawyer will have no problem navigating all the legal aspects of your claim and win the case.

Consult a Therapist

Sustaining an SCI is certainly a life-altering event, so naturally, you might find yourself unable to adjust to some of the limitations of your condition. It is also quite common for spinal injury patients to succumb to depression. Yet, you cannot lose hope; to pull yourself out of this dark place, consult a therapist. Your therapist can help you sort out your emotions and see the light at the end of the tunnel. It is your right to feel angry, but you cannot let your emotions get the best of you.

If you want to avoid going off the deep end, commit to attending weekly therapy sessions. Moreover, you can attend group sessions where it is possible to hear the stories of other SCI survivors. Notably, the costs of your therapy and medical bills, in general, should be covered by the compensation you will receive. Thus, you should not worry about the cost of your sessions.

wheelchair-Consult a Therapist

Keep Yourself Busy

Luckily, not all SCIs are severe enough to cause irreversible damage. If this is the case for you, you should be able to resume your work duties after an adequate recuperation period. Nevertheless, if your injury is so severe that you cannot get back to work, your lost wages should be compensated. The compensation you can get as an SCI patient can range between $3,000,000 and $6,000,000. Because you should never dwell too much on your condition, you can instead focus on other hobbies, such as drawing or gardening to fill your free time.

While sustaining an SCI can be a traumatic experience, you should believe that you possess the strength required to overcome this setback. To get through this hard time, you must focus on getting better and keeping your mental health in check. Hiring an expert lawyer can also be a good idea if you are sure that your injury is a result of someone else’s negligence. A spinal injury lawyer will help you get the compensation you deserve and make sure that justice gets served.

Source: Martinihouse