SLEEP DEEPER WITH THESE 3 FOODS

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SLEEP DEEPER WITH THESE 3 FOODS
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• According to the National Sleep Foundation,
  around 40 of people have some form of disturbed
  sleep pattern, a condition known as insomnia.
  Insomnia means difficulty falling asleep, or
  waking up without getting enough sleep, so that
  your body is never properly rested and revived.
  This condition is often the result of
  insufficient melatonin, and stress.  
• Melatonin is a hormone that regulates your
  circadian patterns so that youre able to sleep
  and wake up at the right time. People suffering
  from insomnia typically dont have sufficient
  melatonin in their bodies and need to relieve
  stress so they can sleep undisturbed. You could
  replace melatonin in your body by taking
  artificial forms of the hormone. However, a
  healthier option is to include certain foods in
  your diet that can make up for the deficiency
  organically. To help you get a better nights
  sleep, consider trying the following three food
  types before bed-time. 

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1. Fresh Fruits

• Several fruits like grapes, bananas, pineapples,
  oranges and tomatoes can significantly raise the
  level of melatonin in your body. For instance,
  pineapples work to increase levels by more than
  266, oranges by 47, and bananas by 180. Eating
  bananas has an additional positive. This fruit
  packs magnesium, tryptophan and vitamin B12, all
  of which induce the production of serotonin. This
  feel-good compound is a great stress reliever and
  works to help you fall asleep. Tart cherries are
  yet another melatonin producing fruit that help
  your digestion and since they have antioxidant
  properties, they help lower inflammation levels
  too. You can eat this fruit in its dried form or
  even drink a glass of cherry juice. Other than
  cherries, it is preferable to consumer fruits in
  natural forms instead of the canned and processed
  varieties. 
• TIP Try replacing your after-dinner dessert with
  a bowl of freshly cut fruit. 

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2. Dairy Products
Most people are aware of the power of a glass of
warm milk and how it can help you sleep. Milk
contains an amino acid called L-tryptophan. This
compound transforms into 5-HTP and produces
serotonin, which has a calming effect on your
mind and body. Milk also contains high levels of
the mineral calcium, which helps the brain
produce melatonin. However, you can replace milk
with other dairy products and achieve the same
results. Cheese, low-fat cream and yogurt can
also help you get the sleep you need.  TIP
Having a glass of warm milk before turning in is
the best option. You can also opt to add
cheese or a bowl of yogurt to your meals.
Alternatively, replace dessert with a bowl of
yogurt sweetened with fresh fruit. If you cannot
tolerate dairy products, choose soymilk instead. 
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3. Complex Carbohydrates or Grains

• Carbohydrates like oatmeal, brown and wild rice,
  granola, cooked cereals, unprocessed wheat bran
  or just basic toast can help you sleep better.
  For instance, oatmeal contains a range of
  minerals and vitamins in addition to amino acids,
  potassium, B vitamins, complex carbohydrates, and
  magnesium. Vitamin B6, found in cereals such as
  oats, acts as a stress reliever and also produces
  melatonin.  
• Other carbohydrates can also raise blood sugar
  levels that in turn lift your insulin levels.
  Insulin induces the production of melatonin and
  serotonin, which together are the perfect
  cocktail to help you fall asleep, and stay
  asleep. Jasmine rice is yet another very powerful
  sleep aid.  

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3. Complex Carbohydrates or Grains Cont.

• TIP Include carbohydrates in some form in your
  meal. Make sure you opt for whole grains like
  brown rice and whole-wheat breads. You could also
  try eating a small bowl of cereal with milk just
  before going to sleep. When combined with milk,
  carbohydrates are the ideal sleep-inducing aid. 
• In addition to these food groups, you can also
  try nuts like walnuts, cashew nuts and almonds,
  green, leafy vegetables, and seeds like sunflower
  and flax.. All these foods help you sleep better. 

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Questions? More Information?

• Website http//www.ionutrition.com
• IONUTRITION
• 888-420-4080
• info_at_Ionutrition.com
• REFERENCES 
• https//sleepfoundation.org/insomnia/content/what-
  is-insomnia 
• http//naturalsociety.com/8-foods-naturally-increa
  se-melatonin-sleep/ 
• http//www.onegreenplanet.org/natural-health/foods
  -that-help-produce-melatonin-oats-bananas-and-more
  / 
• http//nutritionfacts.org/2014/04/03/foods-with-na
  tural-melatonin/ 
• http//www.nutritionbreakthroughs.com/html/melaton
  infoods1.html 
• http//www.progressivehealth.com/the-foods-that-he
  lp-you-sleep.htm 
• http//www.ionutrition.com/sleep-deeper-with-these
  -3-foods/