Even though there are many maladies known to mankind, none is quite as troublesome and inconvenient as insomnia can be. The reasons behind this can be numerous: sometimes insomnia is caused by psychological problems or trauma, sometimes it can be treated with medication, but every now and then its cause is improper nutrition. What if we told you that by simply rectifying some eating habits of yours, you can significantly improve your quality of sleep? This is definitely a notion that is worth at least some further inquiry.
Potassium and magnesium
There are several major nutrient groups such as proteins, carbohydrates and even vitamins that everyone is so worked up about. Still, your organism needs much more than this in order to work properly. High on this list are potassium and magnesium, since they are vital for the relaxation and rejuvenation of your muscles on a daily basis. The best thing about these two essential nutrients is that they are easily obtainable. Just one banana a day can supply you with all the potassium and magnesium that you could possibly need. Apart from this, there are many other reasons why bananas are great for your organism.
Avoid borrowed energy
It is true that sometimes you need an extra caffeine boost to get you through the day, however this is not always the best solution. After you finish a coffee or an energy drink, you will feel great, but later, when it wears off, you will probably be even more tired than you were before. The worst thing however is that this caffeine remains in your organism for the next 12 hours which means that you won’t be able to rest properly no matter how tired you are. For this reason and many others, it would be great if you could avoid coffee as much as you can.
Eating carbs late in the day
Tryptophan-producing sugars, which can usually be found in rice, are later transformed into serotonin and melatonin which naturally cause sleepiness. What this means is that apart from being, delicious and healthy, an Asian diet can also significantly improve the quality of your sleep. Dishes like Chinese cauliflower fried rice will serve as just another addition to your arsenal in the struggle against insomnia. If not rice, the consumption of bread, pasta or even cereal may help as well.
Stay hydrated and go easy on salt
In order to get a better sleeping experience it is optimal that you drink six to eight glasses of water every day. However, you know your body best, so if you are prone to going to the bathroom at night you need to avoid drinking liquids at least three hours before bedtime. As for the salt, it not only dehydrates you, and therefore negates the nourishing effects that water has on your dream, but also raises your blood pressure. This is why, in order to get a good night’s sleep when preparing your meals you should go easy on the salt.
Timing your meals
Same as with liquids before bedtime, your last meal of the day should be at least two or three hours before you go to sleep. Eating later than that will only stimulate gastric acid and cause your intestinal muscles to work while your sleep, making your metabolism run wild. Needless to say, this can seriously disturb you and often wake you up even from the deepest of dreams. It is also a great idea to eat smaller portions more frequently during the day than to concentrate everything into a few massive daily meals. Still, you need to remember one thing, regardless of all these rules, you should never go to bed hungry and this is an absolute paramount.
As you can see, by conducting a simple research and doing just a bit of homework on the topic you can easily improve your sleep. The best thing is that none of this requires any kind of sacrifice from you and the reward is indeed great. Where there is a will, there is always a way the reward is indeed great.
Mathews McGarry is passionate about many forms of strength training, and spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for better life. Follow him on Twitter.
Where there is a will, there is always a way.