For a quiet sleep .. Food recipes that fight insomnia

For a quiet sleep .. Food recipes that fight insomnia

Sleep disorders and insomnia cause many of us, and it is a common problem among many people, and it may be caused by excessive intake of stimulants, staying up late, or feeling anxious, anxious and depressed, so it is important to treat this problem by organizing sleep schedules and exercising, which in turn will stimulate the body to sleep deeply. Treating insomnia and lack of sleep can also happen while eating some healthy foods that contain natural properties that stimulate fast and deep sleep. 

Numerous studies have warned of the dangers of not sleeping between 6 to 8 hours per day, which is generally considered the gold standard for healthy sleep, according to Mail Online. But in addition to relaxation techniques and not looking at smartphones or tablets emitting blue light, there is another way to help sleep through the human digestive system.

Important tips for treating insomnia

  • Eat a light dinner three hours before bed.
  • Take a shower with warm (not boiled!) Water 90 minutes before bed. It is recommended to use lavender essential oil in the shower to calm body and soul.
  • Make time before bed for silence and meditation.

  • Try to do relaxing activities before bed, such as reading a book, relaxing conversation and drinking herbal tea.
  • If you are concerned, write whatever is bothering you. Recording these thoughts on a piece of paper can contribute surprisingly to your psychological calm.
  • A good, deep sleep at night will make you wake up refreshed and energized in the morning.

A list of foods that get rid of insomnia and help you sleep deeply and quickly

1 – Banana

Bananas are rich in potassium and magnesium, which help calm the body’s muscles and nerves. It is also a good source of vitamin B6, which the body needs to secrete the hormone melatonin, which helps to sleep quietly and quickly

2- Chickpeas

chickpeas are rich in vitamin B6, which helps the body to secrete the hormone serotonin, which is useful in improving mood and reducing anxiety, as well as the formation of the hormone melatonin, which stimulates deep and healthy sleep.

3- Yogurt

Yogurt is another source of calcium that helps you sleep quickly.

4- Salmon

Salmon supplies the body with a high dose of omega-3, which plays its role in reducing stress and helping to relax.

5- Almonds

Eating almonds provides the body with protein that helps stabilize blood sugar levels during sleep. It is also rich in potassium, which works to relax the body’s muscles.

6- Boiled eggs

Eating a protein-rich meal at night helps the body to fall asleep deeply.

7- Cherry juice

Cherry juice stimulates the body to secrete melatonin, which helps in fast and deep sleep, and it is also one of the drinks that eliminate the problem of insomnia, if consumed regularly

8- Sweet

potatoes are another important source of potassium, which helps relax muscles and stimulate deep sleep.

9- Milk

Eating a cup of warm milk before bed magically helps to sleep deeply, and scientists have disagreed about the reason for this, but some suggest that because the milk contains a high percentage of calcium, which increases the secretion of the sleep-stimulating hormone melatonin.

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