The suprachiasmatic nucleus (SCN) of the brain controls the circadian rhythm, an internal body clock that repeats itself spontaneously every 24 hours. It helps regulate sleep, appetite, and body temperature.
The biological clock resets itself daily based on signals from external timepieces, such as light and dark. The body clock can be greatly influenced by environmental factors such as blue light emitted from electronics and sunlight.
America is sleeping later and less often than it did in the past. Thirty percent of individuals suffer from acute sleep deprivation. Not only does this shorten the amount of time that may be spent sleeping, but when the body is compelled to remain awake and active when it should be resting, it triggers a stress reaction that weakens the heart and lowers immunity.
No matter how much sleep a person requires. To function, getting adequate sleep is essential. These six superfoods can help people sleep better.
Six Superfoods to Treat Lack of Sleep
1. The Lucuma
This subtropical fruit from South America is rich in nutrients. The powdered form tastes sugary. It can be used as a natural sweetener and is comparable to maple. It controls blood sugar levels and has a low Glycemic Index (GI). Because of its low GI, it might aid in achieving blood sugar balance before bed. This is important since high-GI items, such as white pasta, rice, and bread, can cause your blood sugar levels to spike in the middle of the night and cause you to wake up. Avoid doing this.
2. The Baobab
Similar to citrus fruits, baobab is rich in potassium, vitamin C, and B complex vitamins. A lack of B vitamins can cause sadness and insomnia since they are necessary for the neurological system to function properly. Studies indicate that potassium may improve your quality of sleep. Its potassium content may aid in regulating the circadian rhythm, or the body’s sleep/wake cycle, which makes sure we go to sleep and wake up when we need to.
3. Chamomile
Basic chamomile tea has numerous health benefits, including wound healing, anti-diabetic, anti-inflammatory, and even benefits for the common cold and cardiovascular health. Strong research supports its effect on sleep, which is the most well-known benefit. It contains a flavonoid with anti-anxiety properties that relieve sleep deprivation. It attaches itself to receptors in the brain, raising GABA levels—a calming and tranquil neurotransmitter.
4. Cinnamon
Cinnamon lowers blood sugar, which is beneficial to the nervous system. It can, in fact, assist Type 2 diabetics in lowering their blood sugar levels, according to numerous studies. “From the perspective of insomnia, this is important since occasionally you may find yourself waking up early. Blood sugar spikes that cause you to wake up when your blood sugar drops could be the cause. You could wake up earlier if you had a little bowl of cinnamon porridge before bed or just a pinch of cinnamon in your camomile tea.
5. Ginger
Because ginger contains a chemical called gingerol that helps with stomach contractions, ginger soothes the stomach. It also serves as a circulatory tonic and relaxant. In the journal Complementary Therapies in Medicine, a randomised controlled experiment looked at the effects of taking a supplement containing ginger together with other fruits and herbs, and found that it reduced the amount of time insomniacs needed to fall asleep.
6. Liquorice
Liquorice has long been used by naturopaths as a herbal remedy for depression and anxiety. Stress hormones are released by the adrenal glands, and leading a hectic, high-pressure lifestyle can quickly deplete them, causing anxiety and depression. Gabriel, a flavonoid that is the active component of liquorice, may assist bind to GABA receptors in the brain, triggering relaxing alpha waves and promoting deeper, longer sleep, according to a 2012 study published in the journal Bioorganic Medicine and Chemistry.
Superfoods and their potential to improve sleep are not limited to this. With this, there are also a variety of beneficial bedtime exercises that one might do.
