Sleep is a key element for the proper functioning of the body. Indeed, a lack of sleep can affect your body and cause serious health problems. You probably didn’t know that one night of sleep affects more than 700 genes. Here is the recipe of a juice to forget your sleepless nights and promote good sleep.
On average, a person should sleep between seven and eight hours per night. Sleeping less than six hours can cause the following problems:
• Weak immune system
• Speed up the skin aging
• Emotional sensitivity
• Decreased brain mass
• Memory disruption
• Disturbing the concentration
• Swinging mood
Several factors can cause this phenomenon, including:
• Change of time zone
• Taking certain medications
Some lifestyle factors can also cause such disorders such as excessive consumption of stimulants (coffee, tea, etc.). A lack of exercise or excessive exercise can also affect sleep. Moreover, it should also pay attention to his diet and be careful not to eat late at night.
However, some people can sleep five or six hours at night without a problem: they can end their day without feeling a sign of fatigue or sleepiness.
For others, here is the recipe for a juice that will help you promote sleep!
Juice to promote sleep
• 8-9 fresh celery stalks
• 2 large or 3 small oranges
• 1 lemon
• ½ bunch watercress
• ½ head romaine lettuce
Wash well the celery, lettuce and watercress and put them in a blender. Then peel the oranges and lemon, cut into small pieces and add them to the blender, mix everything. You can keep the juice in the refrigerator up to three days. It is advisable to take this juice one hour after dinner and not consume anything afterwards.
Romaine lettuce is rich in water (up to 95%) and has many group B vitamins as well as vitamin C, vitamin E, potassium, iodine, manganese, zinc, magnesium, etc. These green leaves also contain folic acid that promotes the production of red blood cells and prevents the onset of disorders such as anemia. In addition, folic acid also contributes to the proper functioning of the nervous system, activates the vitamin B12 and contributes to the transformation of energy and protein.
The content of this food, magnesium, helps relax the body and prevents disorders such as anxiety or insomnia.
Also, celery is rich in B vitamins and minerals such as calcium and magnesium. According to a study by Dr. James Penland, of the Human Nutrition Research Center, these minerals would promote sleep. Professor Penland explained that “the lack of calcium and magnesium may wake you up at night and give you hard time to get back to sleep.”
Lemon and orange
Citrus fruits contain a substance called inositol which is a very effective in inducing sleep. Inositol is one of the B vitamins and may be synthesized by the body, but its amount decreases with age.
Inositol provides a general sense of peace, calm and serenity.
It is involved in fat metabolism, in energy production, and helps detoxify the body. Citrus fruits are also rich in minerals, especially calcium and magnesium that help you relax and prevent disorders such as stress and anxiety.
Besides the green juice, you can also try to adopt some tips that will help you ease your sleep, start by respecting your body clock and practice a relaxing activity such as reading, yoga, or listen to music. Indeed, a study conducted at the Semmelweis University in Budapest proved that classical music promoted sleep and prevented the onset of disorders such as fatigue or anxiety.