An average person spends a lot of time fretting over ways to help them sleep better such as maintaining a consistent sleeping schedule, working-out regularly and following a bedtime ritual.
We have often heard sleep experts say that one should avoid taking heavy meals or the ones that are too rich in oils and spices close to bedtime. However, few realize the importance of including the kind of foods in your diet that are crucial for having a good night’s sleep.
We have therefore come up with an extensive list of several food items that are rich in nutrients such as magnesium, potassium, tryptophan, etc., which are great for inducing sleep.
A glass of warm milk before going to bed is considered as the ideal beverage. Not only is it rich in melatonin and calcium but also tryptophan. Tryptophan is an essential amino acid that is recognized widely for its ability to promote better sleep by boosting the creation of serotonin.
Calcium, similarly, helps in the production of melatonin. Both serotonin and melatonin are crucial for controlling various functions in the body such as sleep, appetite, mood, anxiety, etc.
What’s better is that the same glass of milk can be had together with other sleep-inducing items such as turmeric, cardamom, ginger, honey, etc.
#02 Tart Cherries
Tart cherries are increasingly linked with a better sleep quality due to their rich melatonin content. Melatonin, which is also available in the form of supplements, is the body’s natural sleep-inducing hormone produced in the pineal gland of the brain.
Having a glass of cherry juice or eating a bunch of them can make it much easier to doze off naturally.
According to a past study, tart cherry juice is found to be beneficial for people having trouble with insomnia which is the most prevalent form of sleep disorder.
A large population around the globe depend on oats for their daily dose of nutritious breakfast due to its digestive benefits. Oats however is an equally great food item when taken before bedtime due to its high tryptophan and melatonin content.
Taking half a cup of oats together with milk or yoghurt can do wonders for your sleep health. To make things better, add slices of tart cherries to your regular oatmeal to provide a wholesome sleep-inducing experience.
#04 Herbal Teas
Teas made with herbs are known popularly for their soothing and immunity-boosting effect. The same herbal teas are also great for reducing pain and inducing sleep. Chamomile tea for example has a calming effect on your nerves due to the presence of flavonoids in it which reduces the risk of inflammation, toxins and stressors. Valerian root tea when taken about half an hour before bedtime can also have a positive impact on the sleep health and help combat insomnia.
Another herbal tea variety that prevents insomnia and eases pain is lemon balm tea.
Bananas are liked by everybody and there is good reason behind it. Not only is this fruit super easy to consume but also packed with a number of important nutrients that help you sleep well such as potassium, tryptophan, magnesium, vitamin B6, etc. Magnesium and potassium are excellent for providing muscle relaxation and help achieve deep sleep by keeping in check the GABA levels (Gamma-Aminobytric acid) in the body.
Moreover, the vitamin B6 present in bananas will help your body produce melatonin and increase nighttime dreaming.
A serving of kiwis is known as another excellent pre-bedtime snack. This highly nutritious fruit comes packed with serotonin and antioxidants which help improve the quality and quantity of sleep. Not only do kiwis detoxify your system but also help prevent blood clotting and in decreasing the fat present in the blood.
According to a previous research published by the National Center for Biotechnology Information, participants who consumed the fruit every day 1 hour prior to bedtime for a span of 4 weeks, experienced a marked increase in sleep quality and quantity- the amount of time taken to fall asleep reduced by 35.4 percent, the time spent in episodes of wakefulness decreased by 28.9 percent and the overall sleep time increased by 13.4 percent.
#07 Almonds and walnuts
A mixed serving of almonds and walnuts before going to bed is probably the best night time snack. Just one ounce of almonds every day before bedtime can fulfil 19 percent of the body’s magnesium requirements. Almonds are also rich in other important nutrients such as melatonin, manganese and tryptophan.
Walnuts are also loaded with serotonin, melatonin, and tryptophan but they also contain omega-3 fats. Numerous researches have shown how omega-3 fats help increase the quality of sleep and reduce heart risks.
Going to bed after having a meal which causes indigestion and wakefulness can stimulate a feel of sleeping in a bed full of bugs, or in other words, give you a hellish sleeping experience. Go through Insidebedroom’s suggestion to find a mattress encasement that provides protection against bed bugs and other types of allergens. We hope that you will include the foods mentioned above in your daily diet and achieve a consistently good sleeping experience.
Read More Recipes Tips: