More than one-third of adults
suffer from insomnia, according to the Mayo Clinic. This condition can lead to
complications, including anxiety, hypertension, depression and cognitive
dysfunction. Those suffering from chronic insomnia may become prone to
opportunistic infections. Several natural interventions might help promote a
restful sleep. People suffering from insomnia should consider using natural
healing fruits as an alternative to strong pharmaceutical sedatives. A person
suffering from insomnia should consult a qualified health care provider if symptoms
persist for more than a few weeks or cause significant disruptions in daily
life.
When
hunger strikes before bed, it can be tough to hunker down and fall asleep
without having a nibble of something. Reaching for a nutritious piece of fruit
is a better choice than downing an ice-cream bar or a cheeseburger, but it's
best to keep your serving sizes small to avoid a night time sugar rush and a
calorie overload.
Grapes
A 2005 study published in the Journal of the
Science of Food and Agriculture confirmed that grapes contain melatonin.
According to the U.S. National Institutes of Health, this antioxidant hormone
appears to effectively treat jet lag, delayed sleep phase syndrome and
insomnia. If eaten in large quantities before bed, foods containing melatonin
might enable deeper sleep with fewer disruptions. Additionally, grapes are an
excellent source of immune-supporting antioxidant phytonutrients such as
anthocyanins and resveratrol.
Passion Fruit
Passion fruit and passion flower both contain
medicinal alkaloids, including the sedative compound harman. According to the
National Institutes of Health, these botanical medicines have traditionally
been used to treat anxiety, insomnia and restlessness. The compounds found in
this versatile fruit might also theoretically treat asthma, bronchitis and
other respiratory infections, but there is little evidence to support these
traditional uses. Passion fruit is commonly available as a fresh, canned or
frozen fruit.
Goji
This high-antioxidant fruit, also known as
wolfberry, has been used in the Himalayas as a traditional treatment for
emotional disturbances, including anxiety and insomnia. This traditional use
has earned goji the nickname "happy berry" in much of its native
range. In a small-scale pilot study published by the Journal of Complementary
and Alternative Medicine, participants drinking goji reported better sleep,
easier awakening and higher energy levels than people who were drinking a
placebo. Goji fruit is also potent source of carotenoid nutrients like
lycopene, which, according to the American Cancer Society, might help to
prevent several common forms of cancer.
References
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