If your sleep quality is at a low level, than you are exposed to numerous health issues, especially if you left that untreated. Struggling to fall asleep and rest well, may cause the appearance of very serious and some life threatening health issues including heart attack, diabetes, stroke, hypertension, depression, obesity and many other health issues. Therefore it would be wise to find a quick solution to this problem, before another one occurs. Before you go to the doctor and get prescription for the sleeping pills you should be aware that there are some natural ways that you can benefit from, and improve your sleep quality. A powerful solution is also the tweaking of the way you live, to find the main cause of the sleeping problems.
- Avoid caffeine and sugar -- at least don’t take any after your lunch.
- Put the iPads, iPhones and laptops away from you when you go to bed.
- Exercise a lot, but don’t overdo things.
- Avoid stress, by taking a lot of short breaks and work less.
- Expose yourself to the sun as much as possible during the day.
The sleeping problems can be solved and soothed by the increased intake of the following nutrients: Calcium, magnesium, zinc and some B vitamins. Serotonin and many other nutrients such as these are deeply bonded to the good sleeping quality. You may be familiar that the serotonin is converted into melatonin. You may start facing sleeping disorders and sometimes even insomnia if you are in lack of melatonin and serotonin. One of the key nutrients for a good sleep are vitamin B12 and magnesium, and the deficiency of these nutrients may easily lead to sleeping disorders. If you are not paying attention, than you may limit the access and intake of these nutrients, for example by being on the Paleo diet and some similar to it. If you are on some kind of a Paleo diet, than you should wisely choose the foods that are rich sources of these nutrients, because that would be the key to solving the sleeping disorders.
Here is a list of the 6 most friendly foods to paleo diets, which are rich sources of some needed hormones and sleeping nutrients:
The walnuts are a rich source of the melatonin hormone, this hormone sustains and induces sleep when the brain’s pineal glans releases it during the night.
The kiwifruit are very rich in serotonin, which is the most beneficial hormone to treat some sleeping issues and disorders. There was a study in which the patients that were included in the study were having some sleeping disorders, and they were given 2 kiwifruits before going to bed for one month. At the end of the study decreased fall asleep time and waking time were reported, also the length of sleep was increased!
3. Barley Grass
The barley grass has the ability to increase the length of sleep a lot, to prove this in one study the participants were given a very small amount of powdered barley grass on daily basis. It is considered that the barley grass contains these abilities due to its richness in magnesium, calcium and GABA. And we know that the calcium is associated with falling asleep.
4. Pumpkin Seeds
These seeds contain huge amounts of zinc and magnesium, the magnesium is improving the secretion of melatonin and we know that the magnesium concentration is linked to a good quality sleep. Also there are some studies which have proven that the magnesium can increase the quality and length of the sleep. Also the Gamma-Aminobutyric acid is activated by the magnesium, which is a receptor in our nervous system that is in favor of sleeping. The zinc is connected to the sleep length and regulation.
Since it is very important not to avoid paleo-friendly carbs, we must put the bananas on the list too, and they are also a rich source of vitamin B6. The tryptophan aiding can be supported by carbohydrate meals, and some other paleo-friendly foods are the yams and sweet potatoes.
We can get the RDA of vitamin B12 (cyanocobalamin) and vitamin B6 (pyridoxine) by the consumption of tuna. The secretion of melatonin can be boosted by the consumption and proper intake of vitamin B12, and the secretion of serotonin can be elevated by the consumption and intake of vitamin B6, and both of these hormones are the key to a well rest. Not all of us are a fan of tuna, because sometimes it is not sustainably caught or it contains mercury toxins, but there are some paleo enthusiasts that enjoy tuna.