Victor Acosta,
Nutritionist, RD, Ms. ED, CDN, TVIUCC
Boston Road Medical Center
In Greek, the word “apnea” means “without breath,” Sleep apnea is a condition that causes precisely that – More than 18 million American adults have it, many of whom are obese or overweight.
Our brain produces a hormone called MELATONIN. Melatonin’s job is to regulate night and day sleep cycle. Darkness causes the body to produce more melatonin, which
signal the body to go to sleep. Light decreases melatonin and signals the body to prepare for being awake. There are foods that help our brain produce more Melatonin.
Not smoking, avoiding alcohol and sleeping on your side can help alleviate your symptoms. There are also certain foods that can do the same:
1 FISH: Most fish, especially salmon, halibut and tuna, contain Omega 3 and boast vitamin B6, which is needed to make melatonin,
according to an article published the Annals of the New York
Academy of Science
2 PINEAPPLE: Researchers found that levels of a melatonin marker were raised by more than 266 percent after eating pineapples, 180 percent after eating bananas and 47 percent after eating oranges
3 BANANAS: We all know banana is rich in potassium and magnesium, but they are also good source of Vitamin B6, and tryptophan which is needed to make melatonin (a sleep-inducing hormone).
4 CHERRIES: Are also good sources of melatonin.
5 WALNUTS: In addition to beinga natural source of melatonin, walnuts helps your body respond better to stress
6 CHICKPEAS: Also boast vitamin B6, which is needed to make Melatonin.
7 WARM MILK: In particularly Almond Milk, are good source of calcium which helps the brain make Melatonin
8 ALMONDS: Contain magnesium, a muscle relaxing mineral that plays an important role in regulating sleep.
Other foods that help you sleep
better are: VALERIAN: Is most commonly used for sleep disorders. It is frequently combined with lemon. In order for Valerian to work you must use it for several days or weeks.
CHAMOMILE: A cup of hot chamomile tea before bed will help you relax and fall asleep faster.
FOOD THAT DISRUPT SLEEP
1 COFFEE: Is a stimulant that works by blocking of hormones in the brain that makes you feel sleepy.
2 STEAK & FRIES: In addition to raising cholesterol and weight problems, fatty foods that are high in protein(like steak) digest slowly and may disrupt or sleeping
pattern. In addition, high-fat food disrupt the sleep cycle.
3 ALCOHOL: Studies have shown that while alcohol can help you asleep faster, it negatively affect the quality of sleep.
4 ACID FOOD AND SPICY FOODS: Eating these food interfere with sleep because they cause heartburn.
5 NICOTINE: Is a stimulant with effects similar to coffee. Avoid smoking all together and especially before bedtime or if your wake up in the middle of the night.
