Many people suffer from sleep disorders and insomnia. In most people, this problem appears as insomnia and causes excessive fatigue and ultimately leads to mental and physical problems. Many people with sleep disorders seek refuge and trust in drugs to regulate their sleep schedule. For example, benzodiazepine is one of the most commonly prescribed drugs that used to regulate sleep program. But people who take a long time or high dose of these medications depend on these medications. Sleep suppressant drugs, especially when they are misused, can have side effects. According to a study, “These medications may cause memory impairment, concentration, sleep, and behavioral changes. It can also affect the ability of people to drive, especially the elderly and the patient, and increase the likelihood of falling and losing balance. “It’s not easy to quit habits. Many people who use a sleeping pill for a long time will discontinue the symptoms after they are discarded. So, if you can avoid taking these medications and naturally adjusting your sleep, it’s worth examining. While the treatments listed below may not be effective for some people, there are reasons why it can be more effective and less dangerous than taking medications.
Nuts, brains and other magnesium-containing foods
According to a double-blinded controlled clinical trial, Magnesium diet supplements can make a big difference in the sleep quality of people who are suffering from insomnia. In this study Magnesium supplement foods have been considered at an advanced level , and because of increasing the age of these changes, the level and risk of possibility of insomnia is also increased. These changes contain changes of age in biological of body time, change of lifestyle and environmental changes, also decreasing of consumption and absorption and maintained of nutritious foods.
it seemed that Magnesium supplements contribute the development of theoretical of insomnia Such as the effect factor, sleep efficiency, sleep time, delayed start of sleep, early morning waking. It also improves the intrinsic factors of insomnia such as serum rennin concentration, melatonin, and cortisol in the elderly. Nuts and brains are good sources of magnesium that can be used in your daily diet.
Special herbal teas
Some herbal teas are known as calmative drinks that can calm even those people who are famous as a night owl for a long time.
Initially, the root of valerian alopecia is one of the most commonly used to treat insomnia and famous for its property since long time ago. Then chamomile and lavender are well-known as a relaxing herbal tea that can be used when you suffer from insomnia.
But you have to take caution when you want to use some of these herbal teas, valerian root may interfere with some medications. If you use the medications for depression and anxiety or anti-seizure, before taking the tea consult with your doctor.
Although this seems counterproductive, most people refuse to eat snack like fruit before bedtime. But in fact, eating Kiwi has been proven that it can be improved the quality of sleep before bedtime.
Many studies have shown that kiwi contains many beneficial therapeutic compounds that can help to have a good sleep. Among them , antioxidants and serotonin can be useful for treating sleep disorders.
All people use tea and honey when get cold and have suffer from coughing. And there’s good reason for it: Honey not only helps your throat to be softens, it also improves your sleep quality.
Having a Better Sleep with Proper Nutrition Food
Our nutrition diet plays an important role in our sleep. According to a review and survey: “Many studies have shown that the main factors that make insomnia become foods that are inferior and has less notorious properties. Super- beneficial compounds are found in supplemented foods that improve sleep habits and they are such as tryptophan, glabra, calcium, potassium, melatonin, pyridoxine, ornithine and hexadecanoic acid.
Factors that improves sleep and act as a functional foods are oat flour, whole grains, mechanical plant, Ginseng, Ganoderma powder, asparagus, lettuce, kiwi fruit, walnuts, Shysandra and milk are.
As a result if you want to have a good and high quality sleep, consume good diet and use appropriate nutritive foods.