Food to Help You Sleep? Check what Food will Help You Sleep Better
Many of us do not get better sleep. Instead, we go to bed late and toss and turn all night to get long sleep. Make changes to your food to help you sleep better.
Nothing is better than getting a night’s excellent sleep and waking up refreshed. Everyone knows that sleep is essential to recharge our batteries, but you may not know that good sleep is necessary for our overall health. With adequate sleep time (7-9 hours), our body can protect our physical and mental health. This article will discuss changes you should have in your food to help you sleep better.
Try these foods for better sleep.
According to data from the U.S. National Health and Nutrition Examination Survey, short sleepers (generally defined as less than 7 hours/night) consume various foods with lower carbohydrate, protein, and fiber than normal sleepers (7-8 hours of sleep/night). All of this shows that nutrition plays a vital role in better sleep.
Here is a list of foods to help you get a whole night’s sleep:
Tart cherries and kiwifruit
Tart cherries and kiwifruit help improve your sleep. Tart cherries phytonutrient and melatonin profile is generally beneficial for health and better sleep. Clinical evidence confirms that tart cherries and kiwifruit can promote sleep. For example, they are taking two kiwis one hour before bed seems to improve sleep. The high antioxidant capability of kiwifruit can also lessen oxidative damage, thereby improving sleep quality.
According to a study, whole grains stimulate insulin production, which leads to tryptophan activity in the brain. They also contain Magnesium, which is said to help you fall asleep. However, suppose your magnesium content is too low. In that case, you are more likely to wake up at night because Magnesium works as a natural muscle relaxant by binding to GABA receptors and monitors the sleep-wake cycles in our body by regulating melatonin.
Passionfruit tea is an herbal tea traditionally used to treat various health conditions such as anxiety and insomnia. Passionfruit is rich in Magnesium and other minerals, which are directly related to sleep quality and time.
Pistachios are protein, Magnesium, and vitamin B6-rich which reduce stress and help in better sleep. However, avoid high dose something above one ounce of nuts. If the calories are too high, it will have the opposite effect and will keep you awake.
Dark chocolate is one of the best hypnotic foods. Dark chocolate also contains serotonin which has a calming effect on the mind and nerves and helps restore valuable sleep.
Dark chocolate can have a positive or negative effect on sleep, depending on when it is consumed. NSF advises avoiding chocolate before bedtime because it contains theobromine and caffeine, central nervous system stimulants.
Fish is rich in Vitamin D and omega-3 FAs. Vitamin D is correlated with sleep efficiency and sleep quality. By eating fish for dinner, you can provide your body with serotonin before going to bed. Many doctors recommend fish as a food to help you sleep better.
Malted milk consists of a mixture of milk and a specially formulated powder. This powder mainly contains flour, malted barley, malted wheat, sugar, and some vitamins. Some studies in the past have shown that drinking malted milk before bed can reduce sleep disorders. The explanation for these benefits is uncertain but may be related to vitamins B and D in the malted milk.
The important thing is that diet and sleep are intertwined. To get the best results of sleep-enhancing foods, it is best to eat them 2–3 hours before bed. Eating just before going to sleep may cause digestive problems. The best way to stay healthy is to emphasize a healthy diet and better sleep. you can find tips to help you sleep better in the article: Better Sleep- Six Scientifically Proven Tips