10 foods that help you sleep better
According to Sleepstandards, good sleep is a must for leading a healthy life. If you have been suffering from restless sleep during the night even you have the food you eat before you go to bed may be one of the reasons.
You may be eating a healthy diet but the question is that are you eating enough of foods that aid in sleeping well during the night. You should eat foods that contain the four main vitamins and minerals, tryptophan, magnesium, calcium, and B6, which are considered to aid in achieving good quality sleep. Taking magnesium for sleep is especially important and it can significantly improve your sleep quality. These substances are considered to be responsible for creating melatonin hormone which is responsible for the regulation of the circadian system in your body. Some foods are good for inducing sleep naturally rather than going for sleep-inducing pills.
Here are some of the foods that you should eat for good quality sleep.
Chamomile tea is a herbal tea made from a tiny daisy flower that has origins in Europe. It has a soothing effect because of the mild flavour and is considered good for inducing sleep.
Chamomile tea contains an abundance of an antioxidant called Apigenin which helps in inducing sleep. It works as a stress and anxiety buster, which helps in having a good quality sleep.
You should have a cup of chamomile tea before going to bed.
Egg contains a good amount of amino acid tryptophan which is one of the vital substances that helps in inducing sleep. Albumin in eggs produces melatonin that works as a natural sedative.
You should have an egg in the dinner or as a light snack to have a good quality sleep, it works as a natural sedative. You should eat an egg around 30-60 minutes before retiring for sleep.
Banana is a good natural source of potassium, magnesium, and tryptophan. While Potassium helps in keeping healthy heartbeats, tryptophan helps in inducing sleep. Magnesium works as muscle relaxants. Since it has carbohydrates as well, it is good for making you fall asleep quicker.
You should have a banana or banana laden milk beverage before going to sleep.
Oats are a natural source of tryptophan amino-acid resulting in the creation of melatonin, the hormone that helps regulate your circadian system. Whole-grain oats also generate more insulin in your body, which helps to neutralize anti-tryptophan amino-acids. Oats contain calcium, magnesium, and potassium as well, which help in relaxing and getting good quality sleep.
You should start having a bowl of oatmeal or eat oatmeal biscuits to make you sleep better.
Milk is one more food that has a high abundance of amino acid tryptophan that helps in promoting good quality sleep. Milk also contains calcium that helps in reducing stress and anxiety. Taking any other milk products also helps in sleeping better during the night.
You should start having warm milk or have a banana milkshake before going to bed.
Nuts are a great snack to have before going to bed, they contain tryptophan amino-acid that is a serotonin level booster for the brain that helps in creating melatonin resulting in good quality sleep. Nuts also contain magnesium which helps in relaxing and decreases stress level and fights anxiety.
Your sleep quality should become better by having Walnuts, Almonds, flax seeds, and pumpkin seeds, before going to bed.
Chickpeas contain tryptophan amino-acid, a serotonin level booster for the brain that helps in creating melatonin which induces sleep. It also has an abundance of vitamin B6 that also helps in inducing good quality sleep.
You should add chickpeas into your dinner, and consider having homemade hummus or its whole-grain crackers as a late-night snack.
Fatty fish contain vitamin D and omega-3 fatty acids that help in boosting the serotonin level in the brain. High Serotonin level enhances the quality of sleep and regulates the circadian cycle.
You should start having one of the Salmon, Cod, Halibut, Tuna, and Mackerel, in your dinner to boost your good quality sleep.
Dark leafy greens
Dark leafy greens are beneficial to overall health. They contain lots of calcium, potassium, and magnesium. Calcium is good for generating a high level of melatonin, the hormone that helps in regulating the circadian cycle of your body. Potassium and magnesium help in reducing stress and anxiety and work as natural muscle relaxants. All the minerals are enhancers of good quality sleep. For your highly-recommended dark leafy greens alternative, check out this YourSuper review.
You should start having one of these dark leafy green vegetables like baby spinach, Kale, Collard greens, and Swiss chard in your dinner.
Tart cherries are a natural source of melatonin which is good for inducing sleep. It has lots of other health benefits as well. It has an abundance of flavanols, which is good for brain health and it has anthocyanin, an antioxidant that reduces inflammation, cholesterol, and triglyceride levels.
You should start having tart cherries or its juice before going to bed.
If you are facing difficulty in having a good quality sleep, you should consider making changes to your diet, especially dinner or even binge on the above discussed snacks or foods that induce sleep.