Mix these two natural ingredients if you want to overcome sleeping disorder

Many Americans are suffering from sleep deprivation!

National Sleep Foundation (NSF) has conducted a research in 1999-2004 which found that at least 40 million Americans have problems with sleeping disorder. The study revealed that these

Americans are suffering from 70 different sleep disorders and about 50% of adults have reported problems with sleep at least few nights a week or more. Many of these problems have been untreated and unnoticed by people.

Most of these sleeping disorders have been affecting directly or indirectly your physiological system such as your cardiovascular system, nervous and brain system, metabolism and immune system.

This article will reveal different types of foods which contain benefits that will help you improve your sleep. The secret is in bananas and cinnamon drink which you should consume every day before you go to bed.

1. Consume food that contain tryptophan

Food that contains tryptophan improves the production of serotonin. Raised levels of tryptophan in your brain will help you increase the production of serotonin that has effect of sedative. Some of the foods that contain tryptophan are the following: seafood, dairy products, eggs, bananas, legumes, nuts and seeds.

Use milk in order to have better sleep

One of the main ingredients that contain tryptophan is milk and you should consume it every night before you go to sleep.

Research published by The American Journal of Clinical Nutrition back in 2003 found that milk contains high amount of tryptophan which can be hindered from crossing into the brain by the proteins produced by the milk. In order the tryptophan found in the milk to help you improve your sleep you should mix it with foods that are low in protein and high in carbohydrates. Those people that might have allergies to milk or lactose should avoid using it because it will cause problems with your digestive system.

Another simple and easy recipe that you can prepare at home contains bananas as main ingredient. Bananas are really easy to digest and are extremely rich with nutrients for your overall health.

Banana and cinnamon beverage

Bananas are extremely rich with amino acids that are important property that helps your body relax. Some of the nutrients it contains are potassium and magnesium which help your muscle relax and prepares your body for good sleep.

Tryptophan is also found in bananas which again is a source of serotonin. According to a study made by the Journal of Pineal Research found that blood levels of melatonin increase after two hours of consumption of banana.

Here are the instructions:

Ingredients:
1. Banana (cut into pieces)
2. Glass of water
3. ½ teaspoon of cinnamon
4. 1 teaspoon honey

Instructions:
You should mix/blend all of these ingredients until you get a smooth and thick mixture. If you decide to replace the water with milk, then you should add honey that is low in protein. This way the tryptophan from the milk will cross into your brain.

2. Zinc and Magnesium

These are extremely important minerals for your sleep. One study made by Journal of the American geriatrics Society found that if you administer melatonin, magnesium and zinc it can improve your sleep and the overall health. You should consider using magnesium or zinc as a support for your sleep.

Some of the foods that contain magnesium are: nuts, seeds, green leafy vegetables, legumes whole grains, yogurt, dried fruits, dark chocolate, bananas, fish and avocado.

On the other hand good sources of foods that contain zinc are: beef, lamb, wheat germ, dairy products, nuts, seeds, and beans. You should consider mixing these two types of foods in order to overcome the problems with the sleeping disorder.

3. Melatonin

This is a hormone that is produced by a small gland in your brain. Melatonin is a hormone that helps you improve your sleep and supports the wake cycles. You can find melatonin in bananas, corn, rice, almonds, oats, seeds, and tomatoes. Feel free to buy supplements and use it.

You should also know that tart cherries contain one of the most concentrated sources of melatonin, therefore feel free to use it in all forms.

source http://www.healthyandnaturalworld.com