Fall is around, the days are becoming shorter, and the evenings are becoming cooler than usual. During this time, certainly, the cozy evening spent in bed may make a person fall asleep, but this is not the case for everyone.
Even with the conditions that support sleep, many unfortunate people are unable to manage required sleep hours. A sound sleep of 7-8 hours is what a healthy adult normally requires, but there are a number of factors that can make it impossible to manage quality sleep.
Sleep allows the body to replenish and re-energize itself. With sleep deprivation, the risk for numerous health-related issues such as obesity, hypertension, and even depression increase profoundly.
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Causes Of Sleep Deprivation
A large number of factors ranging from disruption in sleep routine, routine habits, certain medication, and mental health issues can all become a possible reason for a person’s inability to secure healthy sleep
1. Alcohol Addiction
With excessive alcohol consumption, though, a person might manage to sleep, but it prevents from getting into a deep sleep stage. Hence it is more likely that a person might get up soon till mid of night.
Alcohol abuse makes a person vulnerable to serious health problems. With a decision to live an alcohol-free life, one can look for a treatment option that fits his needs. The cost of treatment is another main question.
Many treatment facilities are insurance-covered, and you can inquire about it. In order to get insurance information regarding rehab treatment, you need to contact your insurance company. One can get all the information through a call.
2. Disrupted Sleep Habits
Whether it is a work assignment or a weekend party, late-night schedules can disrupt routine sleep patterns and make it hard to take care of sleep along with busy schedules. No matter how busy you are, try to stick to your sleep routine in order to get 7-8 hours of sleep.
3. Medications
Certain medications such as anti-depressants are likely to interfere with sleep patterns. The use of such drugs can make it troublesome to secure a good sleep. Even with the most favorable conditions, medications might make a person unable to fall asleep
4. Stress
There are many stressors that not only affect a person mentally but also interrupt the sleep cycle. These stressors can also make it hard to fall asleep. The stress could be of anything, and when the mind takes its influence, then it becomes hard to secure healthy sleep.
Fall Foods for Better Sleep
Surprisingly experts believe that fall brings along a number of foods that have a soothing and calming effect on the body and work well to help people secure good sleep in addition to figuring out the troubling causes behind sleep disruption. One may also take additional support from fall foods. Let us review some of these fall foods.
5. Turkey
Have you ever wondered why we get sleepy after having turkey at Thanksgiving? You are not alone if you too feel yawning after eating a family meal on Thanksgiving. Scientists believe that it is due to a type of amino acid, L tryptophan that occurs in turkey. This amino acid triggers serotonin and tends to make a person calm and relaxed.
Furthermore, L-tryptophan has sedative properties and also helps with REM sleep. All these facts about turkey make it a must-have during the cool fall season. A turkey is big enough to serve the whole family and may also help in managing sound sleep.
6. Almonds
Almonds are one of the nuts that are rich in magnesium. Nuts such as almonds can definitely help to secure good sleep due to one of its key ingredients, magnesium that has rest-inducing properties.
Studies show that a person can meet 20% of his daily magnesium needs by taking an ounce of almonds. For those who face difficulty in managing sleep, almonds can play a supporting role and help them with sleep.
7. Apples
Fall brings along apples. This is the time when you have an abundant supply of apples. You can simply eat apples or add them up in your recipes. How apples help with sleep might sound surprising.
Basically, it is due to the good ratio of Vitamin C present in apples. Vitamin C helps to control blood sugar and blood pressure. In addition, it helps with easy breathing; putting this altogether eases sleep.
8. Sweet Potatoes
Sweet potatoes can easily accompany main fall meals. For instance, stuffed and baked sweet potatoes do compliment turkey at Thanksgiving, and you can also add them to many other recipes.
Sweet potatoes, too, have relaxing properties and help with sleep. Sweet potatoes are very nourishing, provide a range of nutrients and provide additional support through their relaxing properties.
9. Sweet Corn
Sweet corn is the source of melatonin. People who deal with insomnia also take melatonin orally as medicine to help sleep better. Sweet corn makes a rich and natural source of melatonin which anyone can easily enjoy during fall.
Not only does it provide nourishment, but it will also assist the body in managing sleep. There are a number of recipes that use sweet corn to give them, and surely it will help you to manage a better sleep.
10. Cranberries
Rich in Vitamin C, cranberries make a superfood that helps to relax the body and induce sleep. Many times the deficiency of some vital nutrients and minerals are the main culprits behind sleep problems. A well-balanced and nutrient-rich diet is not only essential to well-being but also helps in overcoming common sleep problems.
11. Nutmeg
It is a spice that also helps in better sleep. Nutmeg has a relaxing influence over blood vessels and blood pressure. Some positive effects of it on mood also help with sleep. During fall, you can also add this spice to a number of recipes in order to get most of its benefits.
Fall brings along a range of nutritious foods that also help with sleep. If you face difficulty in securing healthy sleep, then you should take additional support from these food sources.
