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10 Best Foods To Boost Brain Health And Memory

Brain is the central organ of human nervous system which controls, processes and co-ordinate the activities of whole body. Healthy and balanced diet i.e. smarter eating habits is necessary for…

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Fun & Facts

Fun and Facts...

Non-steroidal anti-inflammatory drugs (NSAIDs) and pharmaceutical drugs such as aspirin, ibuprofen, and naproxen are more harmful in long-period.
Natural medicine is gaining popularity due to its benefits without side-effects. 
Many herbs, spices and other plant-based medicines are also called as alternative medicine.
Natural pain relief- easy to practice, less-expensive and reduce your pain without side-effect.

 

Why Natural Pain Relievers Better Than Pharmaceutical (Synthetic) Drug

  • Pharmaceutical drugs damage your gut lining.
  • Non-steroidal anti-inflammatory drugs possesses high risk of heart attack and stroke.
  • The use of herbal therapy doesn’t involve “drug reaction and adverse effects”.
  • Synthetic drug usually fights against specific problems only and may weakens the body & immune system.
  • Heavy up-take of pharmaceutical drug may also lead to Kidney failure.

 

How Natural Pain Reliever Works:

  • Natural pain reliever usually doesn’t fight directly against specific diseases.
  • They boost your immune system.
  • Hence, they aid in natural healing process or curing methods.
  • Although natural medicine could take certain time it will cure completely as they strengthen your immunity.
  • This allows body to recover its strength and healing potential with time.
  • Medicinal plants also act as agonists and may potentiate some other drugs. [Source: Karimi et al., 2015)]

 

Top 5 Strongest Natural Pain-Reliever

1. Ginger

  • Possesses powerful anti-inflammatory properties.
  • Relieve arthritis pain, cramps and muscle soreness.
  • Reduces nausea. blood-sugar level, cholesterol level and menstrual pain.
  • If you are in medication consult with doctor before consumption.
  • Compound gingerols (anti-nausea effects). Hence, is suitable to treat vomiting during pregnancy. Beside this, ginger also relieves from pain of uterine cramping in pregnant women.
  • A 2015 review report suggest that 2 gm of ginger per day reduces muscle pain in 5 days.

 

2. Cloves

  • Most commonly used to spice up meat and rice dishes.
  • Ease nausea, treat colds, relieve from headache and toothaches, and reduce arthritic inflammation.
  • Apply clove oil or place clove over area of pain for about 10-15 minutes; you will get relieved.
  • Experts have suggested that cloves are safe to consume during pregnancy too in controlled amount. 
  • Supply calcium and phosphorous for bone development (especially required during pregnancy), sodium and manganese for proper growth of the baby, omega-3 fatty acids for proper development of baby’s nervous system and flavonoids to ease preganacy related pains and aches.
  • People having blood-thinning medication and bleeding disorder should be careful not to consume cloves.
  • Also used to treat fungal infections. 

 

3. Turmeric

  • Spice providing yellow color and unique flavor.
  • Contains curcuminan anti-oxidant (protect from free radical molecules that can damage cells and tissues).
  • Treat indigestion, ulcers, stomach upset, psoriasis, cancer and inflammation.
  • Although consumption of small amount of turmeric using in food is safe; it is unsafe to consume as supplements. 
  • Large amount of curcumin can raises pregnancy complications.
  • Overall relieves from pain and recover from injury.
  • Drink turmeric tea or turmeric with milk daily to sooth and relieve muscular pain and swelling.

 

4. Peppermint

  • Could be used directly by chewing leaves or in the form of tea and essential oil.
  • Possesses anti-inflammatory, anti-microbial, pain-relieving and spasmodic properties.
  • Compounds- carvacrol, menthol, and limonene. 
  • Tropical treatment. Reduce problem of arthritis.
  • Drinking 2 to 3 cups of peppermint tea is safe for pregnant woman and found to be beneficial for soothing morning sickness and upset stomach. Take care to avoid its consumption by childrens.
  • Chewing a few leaves or drinking peppermint tea twice a day alleviate pain and soothe muscle spasm.

5. Valerian root

  • Herb native to Europe or Parts of Asia.
  • Also called as natural tranquilizer.
  • Relieve and reduces insomnia, menstrual cramps, headaches, digestive problem, tension, irritability, stress, and anxiety.
  • The U.S. Food and Drug Administration (FDA) recommends to avoid Valerian root during pregnancy because it has not been proved to be safe for pregnant women till date through experimental and scientific study. More research need to be carried out.
  • It alleviates pain and body aches.
  • Commonly used as tranquilizer for sleeping disorders (insomnia).

 

References

  1. Karimi, A., Majlesi, M., & Rafieian-Kopaei, M. (2015). Herbal versus synthetic drugs; beliefs and facts. Journal of nephropharmacology4(1), 27.
  2. https://blog.daveasprey.com/natural-pain-relief/.
  3. https://www.medicalnewstoday.com/articles/324572#ginger.
  4. https://indiancountrytoday.com/archive/natural-pain-relief-9-alternatives-to-ibuprofen-acetaminophen-or-aspirin-wr6U0siusUyUP4MsZ8dwig.

 

Apple

Citrus fruits contain more than 15 nutritional components like Vitamin C, Fibre, Carbohydrate, Calcium, Vitamin B6, Potassium, etc. It is scientifically proven that the consumption of citrus fruits reduces the chance of various heart diseases, cancer, birth defects, anaemia, and cataracts.

Citrus fruits are key to a healthy life, beautiful skin, and a slim body. In the past 20 years, the demand for citrus fruits have significantly increased. So, in this article lets learn how we can grow such beneficiary plants and find out some more reason to have this sweet, juicy, and brightly colored fruit in our daily diet.

What are Citrus Fruits?

Courtesy: MyCitrusTree

Citrus fruits are kind of flowering trees and shrubs that belong to the rue family, Rutaceae. These fruits are probably originated from New Caledonia, Australia, New Guinea, and Southeast Asia and have been cultivated since ancient times. It has variable kinds and flavors which include oranges, limes, grapefruits, and lemons. Not only they are flavorful and pretty, but they are also good for our health.

 

Planting Tips for Citrus Plants

  

Courtesy: MyCitrusTree
  • For the faster growth of the plant remove the outer layer of the seed.
  • Cover the seed with wet tissue paper and keep it in a zip lock bag for a couple of weeks.
  • Once you see some growth in the seed, now you can transfer the seed in the pot.
  • Keep the pot again inside a zip bag for a few weeks until you can see 4-5 inches of growth.
  • Make sure that you have chosen well-drained soil.
  • Plant the tree in sunny and wind-protected areas.
  • Citrus trees can be planted throughout the year. However, the spring season is considered to be the best season for the growth of citrus plants.
  • Avoid planting citrus trees during the winter season as they might die soon.
  • For the couple of starting years feed the citrus plant with a balanced fertilizer 0f 6-6-6.

 

List Of Beneficiary Citrus Fruits

  

  

Courtesy: MyCitrusTree

Some of the popular varieties of citrus fruits are mentioned below :

  • Sour Oranges: bouquet de fleurs, Seville
  • Sweet oranges: Cara cara , blood orange, navel, Valencia, kumquat
  • Mandarins: Tangelo, Clementine, Tangerine, satsuma
  • Limes: Kaffir, key lime, Persian
  • Grapefruit: Ruby red, oroblanco, white
  • Other kinds: Eureka, Yuzu, citron, sudacgi, pomelo, rangpur

 

Requirement to Grow Citrus Fruits

Soil

The citrus tree requires a depth of 1 m and topsoil must be well-drained with a minimum of 60 cm.

The physical characteristic of the soil must be well-drainage, water-holding capacity, density, texture, consistency, soil depth since the growth and development of the citrus plant depends upon the characteristic of soil types.

Soil Ph must be between 6. 0 and 6.5 but not above 8.

 

Climate

For the citrus tree, climate and wind are the two most important constraints for its growth. It can tolerate high temperature if the trees are provided with well supplied of soil moisture.

A mature tree can bear temperature down to -5oC for a little time by not having any damages whereas a young tree having recent growth flush can be affected with light frost.

Citrus trees are not suitable for areas where there may be heavy regular frosts.

Properly designed windbreaks are important. There might be a risk of wind damaging the fruit rind so wide-open windy sites must be avoided.

 

Slope

Slopes should be up to 15% so it can minimize soil erosion.

Avoid steeper slopes as it causes major soil erosion risk and there will be a problem to operate machinery safely.

 

Water

Citrus trees are extremely sensitive toward salt so there should not be waters having chloride level above 450 parts per million or an electrical conductivity beyond 1800 micro siemens per centimeter (µ/cm)

In areas with rainfall below 700 mm per year requires  8 to 9 megalitres of irrigation for 1 hectare of mature.

 

Benefits of Citrus Fruits

Courtesy: MyCitrusTree

Besides being delicious, citrus fruit is full of nutrients which leads to a healthy life  Since citrus fruits are very rich in nutrients, it can be a benefit for our skin, weight loss, and health.

Benefits for skin

The amazing benefit of citrus fruits for our skincare :

  • Citrus fruit has a high amount of vitamin C (ascorbic acid) so it keeps your skin look young and maintains the elasticity of your skin.
  • It also contains citric acid which kills all the bacteria and pathogens from your skin, makes your skin feel clean and fresh.
  • The peel of this citrus fruit plays a vital role in an exfoliating and cleansing agent. So, it helps to clear your pores, dead skin cells, and make your skin look clear and glowing.
  • As citrus fruit has vitamin C, it also prevents pigmentation which usually occurs due to the ultraviolet rays of the sun.

 

Benefit for weight loss

The  benefit of citrus fruits for weight loss are :

  • Citrus fruits have very low calories so those who are conscious about their weight loss can have them and fill your stomach without gaining calories.
  • Citrus fruits such as lemons and oranges, work intensely in helping you to lose weight. They are also hydrating and have fiber content which avoid you from feeling hungry.

 

Benefit for health

Some of the health benefits of citrus fruit are :

  • According to a study, citrus fruits contain components like carotenoids, flavonoids, folate, and vitamin C  which helps to reduce the risk of cancer. So, it helps to fight or protect against cancer.
  • It also maintains the health of your eyes and reduces the risk of developing age-related macular degeneration and cataracts.
  • The vitamin C found in citrus fruits can also boost your immune system.
  • Citrus fruits are a great source of soluble fiber which can lower your blood pressure, develop blood glucose control, decrease inflammation, and develop the immune function.
  • By drinking a glass of fresh citrus fruit daily can decrease the risk of kidney stone formation and improve urinary citrate levels.
  • Citrus fruits also include nutrients such as polyphenols and carotenoids which can boost the health of your health and prevent diseases like cardiovascular.

 

Nutritional Facts 

  • Orange: Weight(131g), Energy(62kcal), Fibre(3.1g), Ascorbic acid(70mg), Folate(40mcg), Potassium(237mg)
  • Grapefruit: Weight(236g), Energy(78kcal), Fibre(2.5g), Ascorbic acid(79mg), Folate(24mcg), Potassium(350mg)
  • Tangerine: Weight(84g), Energy(37kcal), Fibre(1.7g), Ascorbic acid(26mg), Folate(17mcg), Potassium(132mg)

 

 

References

  • https://www.healthline.com/nutrition/citrus-fruit-benefits?
  • https://www.almanac.com/plant/lemons-oranges?
  • https://www.stylecraze.com/articles/benefits-of-citrus-fruits-for-skin-hair-and-health/?
  • http://www.fao.org/3/x2650t03.htm#:~:text=Citrus%20fruits%20contain%20carbohydrate%2C%20fibre,and%20a%20variety%20of%20phytochemicals.

The insects and pests ruining our gardens flowers and vegetables is the biggest problem. Some of us use expensive chemicals to get rid of those pests since they are effective to free our plants from them. Little do we know that we are harming the environment and our health simultaneously. We can make effective organic and budget friendly pesticides at our home.

The things that can be used to make pesticides at home are:

  • Marigold flower
  • Baking soda with vegetable/Neem oil and hand wash
  • Eucalyptus oil
  • Beer
  • Pepper spray
  • Garlic cloves/ Garlic spray
  • Orange peels
  • Salt spray

1) Marigold flowers:

  • Pick some marigold flower.
  • Grind the flowers and put them on a thin cotton cloth.
  • Bind the cloth and place it in a half water filled jar.
  • Cover the jar and leave it overnight.
  • You will get a good ready to use mixture in the following morning.
  • Pour the mixture into a spray bottle and spray it into plants.
  • Use the spray in every 15 days. If required, you can use it in every 2-3 days.
  • This will repel mosquitoes and other insects.

      

 

 

 2) Baking Soda with vegetable/Neem oil and hand wash:

  • Take one tea spoon of baking soda, 10 drops any organic hand wash and one teaspoon of Neem oil if available. If not, you can any vegetable oil.
  • Mix them together in 1 liter of water and shake well.
  • You can spray this into your plants in every 15 days.
  • If the insects are more you can spray this in every 3 days.
  • Shake the mixture well before use.
  • This will repel slugs, roaches, silverfish and other bugs.

       

 

 

 3) Eucalyptus Oil:

  • You can get this oil from any medical stores.
  • Take one tea spoon of Eucalyptus oil and mix it with half liter of water.
  • Pour it into a spray bottle and shake it very well.
  • Use it in your plants in every 15 days if required; use it in every 2-3 days.
  • This will help you prevent whiteflies, mites and other insects.

  

 

4) Beer:

  • Beer is a go to drink for almost everyone.
  • It’s pretty amazing that slugs and snails love beer too.
  • Just pour some beer on saucers and place them in your garden.
  • This will help you trap those slugs and snails and prevent them from eating your plants.

 

 

5) Pepper spray:

  • Take 2 tablespoon of pepper of your choice (red, black or chili pepper) and make a solution.
  • Add 5-6 drops of liquid dish soap and a gallon of water in the solution.
  • Pour it into a spray bottle , shake well and spray the mix into your plants.
  • This will keep off spiders, mites and other insects from your plant.

                  

 

 

6) Garlic cloves/ Garlic spray:

  • Garlic is a strong bug repellant. Trust me; bugs hate the strong odor of garlic.
  • You can stick a clove of garlic into the soil of your houseplants. The strong smell of garlic repels all the bugs. However, sticking garlic cloves won’t be applicable for larger number of plants.
  • You can use Garlic spray for a larger number of plants.
  • Gather garlic cloves and chop them into fine pieces.
  • Blend them with 1 cup of water in a blender. Blend until it turns into a fine liquid. You can add water until you get a fine consistency.
  • Add liquid dishwashing soap to the mixture and blend further until it mixes well.
  • You can separate chunks from liquid with cheesecloth.
  • Pour the mixture into a spray bottle and spray the solution in your plants/ flowers.

 

 

7) Orange peels:

  • Citrus peels contain linalool that helps repel pests.
  • Make orange peel zest and sprinkle them around your garden area.
  • You can also make a bottle of spray by keeping the orange peels in 2 cups of boiling water.
  • This should be done for at least 24 hours.
  • Pour the liquid in to a spray bottle and spray it to get rid of mosquitoes, fleas and flies.

      

 

8) Salt spray:

  • Salt spray is pretty effective for plants affected with mites, spiders.
  • Mix 2 tablespoons of Himalayan salt with 1 galloon of warm water.
  • Spray the solution into your plants.
  • You can use this twice a week for better result.

   

 

Note: Make sure you shake whichever solution you are going to use very well before each application. This will make sure the mixture gets mixed perfectly.

These are budget friendly and environment friendly pesticides which are as effective as the chemical ones. Using organic pesticides over chemical pesticides will do good to the environment which will ultimately benefit our health.

 

Pine might sound an ordinary plant to use but if you explore the hidden properties of pine you will be blown away. Scroll below for quick information. 

Pine trees are native plant to northern hemisphere with over 200 species present around the world.
Most of the pine species prefer acidic soil but it varies according to species.
Excellent source of food and medicine but, haven’t gained popularity as expected.
The Native Americans taught early American settlers about it uses.
Have multiples medicinal properties such as antiseptic, toxin removal, cleansing skin, etc.
For germination: 25°C (best) for natural growth.
For growth of sapling: 15 to 20°C (best) for natural growth.

 

How to distinguish Pine from other conifers

By the help of needle

1)  Needles bundled in cluster of 1-6 or most commonly 2-5 in pine.                                               

2) Most pine species possesses long needles.

Scales on cone: Pine-cone scales are woody in nature, with a rigid feel.

 

Different ways of using Pine trees

1. Pine Nuts as Salad or Meal

  • All pine nuts are edible. But some are too small i.e difficult to separate outer cover.
  • Large cone might have small seeds too.

  • Pick the cone as they turn brown (but before they open) and place it in dry warm location.
  • As they dry they will drop seeds.

 

2. Powdered Inner Bark (Cambium) in Soups and Making pine cookies.

  • Air-dry cambium and put it in oven (200 degree) for about 20-30 minutes.
  • Roughly chop it in blender.
  • Grind in coffee-grinder to obtain fine powder.

  • Used in soups, breads and other recipes.
  • Pine cookies– adding half oats and half cambium powder i.e. pine flour.
  • Multiple health benefits such as boosting anti-oxidant, improve erectile dysfunctions, cure common cold, protect skin from sun damage, decrease bad-cholesterol level and many more.

 

3. Pine Needle tea 

  • Gently crush the needles and boil 1 cup of water.
  • Pour boiled water over the crushed needles and enjoy your tea.
  • You could use lemon if you want.

  • High in vitamin C and Vitamin A.
  • Treat Scurvy and cough, relieve chest congestion, improve red-blood cell production, improve eyesight, hair and skin regeneration.

 

4. Pine Needle Household Cleaner

  • Prepare pine-needle infused vinegar.
  • Mix it with baking soda and castile soap. 

  • Effective natural household cleaner with mesmerizing scent.
  • But be careful with its weak disinfectants properties. So, mix it with little amount of disinfectants (liquid form) for best results.

 

5. Pine Crafts

  • Available in different types such as yellow, sugar and whites.
  • Softwood– For furniture
  • Pine cones: example: DIY pine-cone crafts (crafts for kid).

  • Pine needle: Pine needle baskets, pine needle wreath, pine needle tassels and paint brush.
  • Many crafts for kids play.

 

6. Natural Pine Oil

  • Obtained by the steam distillation of stumps, needles, twigs and cones.
  • Contain multiple chemical compounds that make them so powerful.
  • Should not be ingested directly.

  • Many medicinal uses- Aromatherapy, skin-antimicrobial, reduced inflammation and air-fresheners.
  • Used a diffuser or apply it topically and add some to your bath.

 

Whether or not you could eat before bed is a hot topic open for debate and a matter of confusion for huge masses. Some believe that eating food before bed will interfere our digestion and sound sleep. But, there are some foods (that are proven scientifically) which could solve this sleeping sickness problems and help us with sound sleep; if taken before going to bed?  

Let’s explore some foods that are recommended to eat before bed for sound sleep along with their scientific evidences.

 

INTRODUCTION

Sound sleep is necessary for our sound mental and physical health. In this technological era, many people have suffer from the problem of sleeplessness and insomnia. For instance; 35% off American adults have shown the symptoms of insomnia. Different researchers, including nutritionists and sleep experts, are still conducting many researches to find evidence which could support the hypothesis i.e. some foods could induce sleep if you take them before going to bed. Some of them have already succeeded which is well presented here below with evidences.

Many food possesses nutrients, chemicals and other compounds that could support sound sleep. Nowadays, with the increase in awareness level; people are using food and drinks to treat insomnia and improve sleep. Hence, some foods are becoming popular for inducing sleep in insomniac patients too.

 

SCIENCE BEHIND HOW FOOD INDUCES SLEEP:

Adequate sleep is related to repairing of your heart and blood vessels. Many foods contains different minerals and compounds that helps with blood flow and muscles contraction helping you to fall asleep. Some foods helps to form melatonin i.e. a hormone that regulates sleep. Hence, certain foods helps us to have sound sleep by triggering a sleep-inducing hormonal response and calming nervous system.

 

THINGS TO KEEP IN MIND (NOTE)

We should take these foods at-least a hour before going to bed so that this will reduce its potential risk such as indigestion and acid-reflux. This habits will also protect you from the problem of obesity. So, be careful about this suggestions and follow it strictly if you want sound mental and physical health with proper sleep.

 

RECOMMENDATION FROM NUTRITIONISTS AND HEALTH EXPERTS

Nutritionists recommend balanced and consistent diet composed of vegetables and fruits. Properly balanced diet with essential vitamins and minerals could promote sleep. Food improving heart health is believed to be best for inducing sleep. One should limit the consumption of alcohol and caffeine to improve their sleeplessness problems. It is recommended to avoid highly spicy and fatty foods. Practice proper sleep hygiene such as controlling noise and brightness in your bedroom which may reduce melatonin production.

 

TOP 10 BEST FOOD RECOMMENDED TO EAT BEFORE BED FOR SOUND SLEEP

To get you started, here are top 10 best sleep-inducing food recommended to include in your diet for sound sleep:

 

1. Chamomile Tea

Chamomile tea has some unique composition that improves sleep quality. This is one of the best recommended drink to have to calm your nerves. This drink contains an anti-oxidant called as apigenin that promotes sleepiness and reduce insomnia. Chamomile tea also reduces the problem of depression which is associated with sleeping problems.

One study in 34 adults have confirmed that consumption of 270 mg of chamomile extract twice a day for 28 days fall asleep 15 minutes faster with less night-time wakening as compared to controlled populations. Hence, drinking chamomile tea before bed is certainly worth to try if you want to get rid of insomnia.

 

2. Lettuce

Lettuce and Lettuce-seed oil is believed to have mild-sedative hypnotic effects. This species contains compound known as lactucin (n-butanol fractions) which helps to treat insomnia and promotes sound sleep. It is better to have lettuce tea by pouring hot water over leaves and steeping it for 10 minutes. You could add honey too if you want sweet taste.

This leafy green species also contains high level of calcium that induces sleep. One of the experiment conducted in mice in 2013 have concluded that n-butanol fraction present in lettuce increases sleep duration and decrease sleep latency. This species promotes sleep-potentiating activity in humans too according to one of the research (Kim et al., 2017).

 

3. Figs

According to Jaclyn London and CDN; figs possesses potassium, magnesium, calcium and iron. These minerals help with proper blood flow and muscles contraction which helps to induce sleep. They are rich in fiber which avoid night-time cravings.

Figs also regulates metabolisms which reduces sleeping disorders such as insomnia. 1 cup of uncooked dried figs are recommended for sound sleep.

 

4. Tart Cherries

Tart cherries and its juice are best recommended to relieve from insomnia. This species contains high amount of melatonin i.e a hormone that regulates heart health and promotes healthy sleep. It contains anti-oxidative properties that improves sleeping qualities.

In one study where adults with insomnia was fed with 237 ml of tart cherries juice twice a day for 2 weeks sleep about hour and half longer than those who are avoided from that juice.

 

5. Almonds

Almonds is rich source of sleep regulating hormone (melatonin). Almonds are also excellent magnesium source which improves sleeping quality and reduces insomnia. This also reduces stress hormone i.e. Cortisol which are believed to interrupt sleep.

1 ounce of almonds is recommended daily that contains 75 mg of magnesium atleast a hour before bed time for sound help (Self Nutrition Data, 2015a). One study on rats also concluded that almonds helps to sleep longer and have quality sleep.

 

6. Valerian herb (Valeriana officinalis)

Crude extracts of Valerian roots have sedative and antixylotic effects. This is commonly sold in market in the form of dietary capsules as a medicines to promote sleep. It is being used as remedy for insomnia since age old. This species reduces anxiety and promote relaxation and sleep.

Valerian root could reduce the time taken to fall asleep by about 15 to 20 minutes. Aqueous extract of root of this species is found to have improved sleep quality as per the research conducted in 1982 (Leathwood et al., 1982).

 

7. Kiwi

Many researches have suggested kiwi to be one of the best foods to eat before bed for sound sleep. Kiwis fruit possesses large amount of vitamins and minerals; mostly Vitamin C, Vitamin E, potassium and folate, melatonin. High concentration of serotonin and antioxidant in this fruits is believed to be major reasons for inducing good sleep.

In a 4 weeks study where 24 adults were examined with Kiwis fruit; participants fell asleep 42% more quickly as compared to controlled populations i.e. other peoples.

 

8. Prunes

Dried prunes are rich in vitamins such as vitamin B6, calcium and magnesium. This is also one of the great source of melatonin i.e. sleep regulating hormones. It is recommended to have dried prunes 30 minutes before bed time so that it induces sleep and relieves from stress.

One serving of prunes (41 mg) is sufficient to extract its utmost benefits. Magnesium and melatonin present in dried prune helps to improve sleeping quality.

 

9. Honey

A tablespoon of honey is recommended for having sound sleep. Honey contains sleep-inducing amino acid compound called as tryptophan which is finally converted to melatonin after being processed from serotonin. The glucose present in honey lowers orexin which is a neurotransmitter that reduces alertness and induces sleep. 

One of the study conducted by US National Library of Medicine have concluded that honey helps to improve sleep quality and reduces insomnia. We could take honey just before going to bed too and that reduces flu too.

 

10. Warm Milk

A glass of warm milk an hour before bed is a perfect drink to induce sound sleep and it has been mentioned by Ayurveda too. It is a great natural source of sleep-inducing tryptophan amino acid. Tryptophan boost melatonin that promotes regular sleep cycle. Milk could also provide calming effect.

Garlic milk is found to be best for inducing sleep. For its preparation; mix 1 cup of milk with 1 clove of fresh chopped garlic to extract its utmost benefits.

 

How do you feel about this article (blog/post)? I hope all of you will benefits from the above-mentioned information and try to suggest to other peoples too to improve their sleeping problems. As sharing is caring; let’s exchange knowledge through sharing.

We “Learn Agro” are always there for you all to help you with wonderful and healthy information. Enjoy reading and keep sharing the knowledge that you gain to others facing similar problems too. 

Your comments will be highly appreciated! Thank you for visiting and reading our blog (article)!

 

REFERENCES

  • https://www.sleepfoundation.org/articles/food-and-drink-promote-good-nights-sleep.
  • https://www.medicalnewstoday.com/articles/324295#summary.
  • https://www.healthline.com/nutrition/9-foods-to-help-you-sleep#section2.
  • https://www.healthline.com/nutrition/9-foods-to-help-you-sleep#section3.
  • Kim, H. D., Hong, K. B., Noh, D. O., & Suh, H. J. (2017). Sleep-inducing effect of lettuce (Lactuca sativa) varieties on pentobarbital-induced sleep. Food science and biotechnology26(3), 807-814.
  • https://www.healthcentral.com/slideshow/absolute-best-fruits-and-vegetables-sleep.
  • Leathwood, P. D., Chauffard, F., Heck, E., & Munoz-Box, R. (1982). Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacology Biochemistry and Behavior17(1), 65-71.

 

 

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