TreatmentInsomniaand sleep disorders with fruits
Adequate and restful sleep directly affects your health and bodily functions, increasing your energy and productivity throughout the day. Everyone needs between 7 to 8 hours of effective sleep each night, and if your sleep schedule is disrupted, sleep disorders and their consequences can affect your life. There are many treatments available for insomnia. If you are experiencing sleep disorders, consider trying safe alternative solutions before resorting to harmful sleep medications. One natural wayto treat insomniais to eat certain fruits, and in this section of health and wellnessSelMagzwe will introduce you to beneficial fruits that can improve sleep quality.
Treat your insomnia with these fruits
Consuming the following fruits plays an important role in improving sleep quality and preventing sleep disorders. These fruits include:
Banana
Fresh bananas are one of the best fruits, and if you’re eager for a good night’s sleep, don’t forget to consume them. Bananas contain vitamin B6, which helps produce melatonin.BananaIt also containspotassiumwhich helps prevent nighttime interruptions. Especially when combined with cinnamon powderand a bit ofhoneyit can make a significant difference. However, don’t overconsume due to high sugar content. If you struggle with insomnia, mix a banana with a glass of warm milk about half an hour before bed and eat it.Almond
Almonds contain tryptophan and
magnesiumwhich naturally help reduce muscle and nerve activity while stabilizingheart rateduring sleep. Almonds enhance sleep quality and the protein in them keeps blood sugar levels stable during sleep, preventing hunger while sleeping. Therefore, consume 4 to 5 almonds one to two hours before bed or add about 35 grams of raw almonds to your salad at dinner. Other nuts likepeanuts,coconutandpistachiosalso help induce sleep due to their natural nutrients.Date
Dates are another food that works excellently for sleeping at night.
Cherry
Cherries and cherry juice are rich sources of melatonin. If you suffer from insomnia, it’s best to consume cherry juice twice a day for two weeks, as this can increase sleep time by 90 minutes.
Cherry JuiceCherry for better sleepKiwi
Kiwi is rich in vitamin C and is a
nutrientessential for better sleep; it also contains antioxidants that protect cells from harmful effects of free radicals, molecules that may play a role in heart disease, cancer, and other conditions. A published study showed that consuming kiwi fruitimproves sleep quality in adults with sleep disorders.AvocadoAvocados are full of potassium, another nutrient that can assist with your sleep. Studies have shown that the quality of sleep is related to potassium intake, and avocados are also important for sleep due to their fiber content. According to a published study, those on a low-fiber diet experience lighter and less sleep, while those on a high-fiber diet enjoy deeper sleep.
Grape
Grapes are not only rich in anthocyanins and resveratrol which boost the immune system, but they are also a rich source of melatonin that helps promote uninterrupted sleep.
Watermelon
This summer fruit can lead to better sleep because it contains lycopene, a powerful antioxidant that reduces difficulty in falling asleep.
Strawberry
If you have trouble sleeping, the vitamins and melatonin found in strawberries contribute to better sleep. Additionally, the antioxidants in strawberries can help combat
oxidative stress
caused by sleep disorders.MulberryThis fruit, in its fresh or jam form, contains a large amount of melatonin which helps regulate the body’s sleep clock, so it’s best to consume this fruit one hour before sleep.
White Mulberry
Mulberries, whether fresh or dried, help alleviate insomnia like a natural remedy, as they are a natural source of melatonin. Melatonin is a hormone produced naturally in the human body, and is useful for improving sleep quality. Instead of using harmful sleeping pills, opt for fresh or dried mulberries.
Pineapple
Studies show that
pineapple juice
significantly increases melatonin levels.AppleApples are high in vitamin C and vitamin B6, which are excellent for improving sleep quality as they help enhance respiration, control
blood pressure
and reduce stress while sleeping. Additionally, the polyphenols inapplesregulate blood sugar levels at night, and the vitamin B6 in thisfruit helpsrelease serotonin.FigFigs are rich in iron, another nutrient that helps improve sleep.Iron deficiencyis associated with restless leg syndrome, a condition that causes uncomfortable sensations in the legs and an urge to move the legs while falling asleep.
Dried Apricot
Dried apricots, like bananas, contain potassium, so if you have sleep shortage problems, consume dried apricots.Banana for InsomniaInsomnia Treatment with Bananas
Cherry Juice
Treatment for Insomnia with Cherry Juice
