Sleep is a crucial part of our everyday lives. It helps to heal our health and also gives us time to repair, rest, and refresh our minds for the next day.
Not getting adequate sleep can harm your overall performance, mood, and your immune system. Therefore, sleep should be up high on your list of priorities.
If you struggle to drift off to sleep then you might want to stop and identify certain elements within your current lifestyle that might be causing you such restlessness. Once you have done this, correcting sleep loss and improving sleep quality will come naturally to you.
Read on to discover some of the foods you can incorporate into your diet that can help you to sleep better.
There are few things as soothing as a hot cup of tea before bed. Particular flavors and types of tea have calming qualities that can help you to slow down, unwind, and relax after a hard day.
Chamomile is a popular herbal tea that has been used as a sleep-inducer and natural tranquilizer for many years. This specific tea contains antioxidants that bind to specific receptors in the brain to control bodily functions.
These limit inflammation in the body, reduce insomnia or the inability to sleep and also promote sleepiness at the same time.
Unsaturated fats not only improve your heart health but also boost serotonin levels. Some of the most prominent examples of heart-healthy fats you may consume in your everyday diet include peanut butter and different types of nuts, which we will discuss below.
Almonds are a key source of the hormone melatonin which sends signals to your body to prepare for sleep and also helps to regulate your internal clock.
Other nuts including pistachios, cashews, and walnuts are often seen as “good food” for sleep. Though the amount varies, nuts generally contain melatonin in addition to essential minerals like zinc and magnesium. These are crucial for many bodily processes.
You must avoid foods containing trans and saturated fats such as potato chips or fries, which can bring down your serotonin levels.
Fatty fish like trout, tuna, mackerel, and salmon are incredibly healthy foods to consume. They are unique in their exceptional amount of vitamin D.
Oily fish contains healthy fats including omega-3 oils that have proven to be effective in improving sleep thanks to the release of the brain’s chemical serotonin. This also works to regulate the sleep-wake cycle, which is another important reason why fatty fish may help you to sleep better.
The combination of vitamin D and omega-3 fatty acids in these types of fish has the potential to enhance your sleep quality thanks to the increased production of serotonin.
So, if you are wanting to sleep better, eating a couple ounces of fatty fish in the lead-up to your bedtime might be an efficient way of helping you to fall into a deeper sleep in less time.
The biggest difference between brown and white rice is that the latter has had its germ and bran removed, making it lower in antioxidants, nutrients, and fiber. This is why it is often the preferred choice between the two.
White rice is a high carbohydrate content staple food that is consumed all around the world. It can specifically help you to sleep better if it is consumed at least two hours before bedtime.
This carbohydrate contains a decent amount of necessary vitamins and minerals and also has a high glycemic index (GI), which shows how different food impacts your blood sugar.
If you were to eat a meal consisting of white rice alongside protein containing tryptophan (an amino acid that promotes sleep), it will be much easier to drive the tryptophan straight to the brain, resulting in a better night of sleep.
Overall, the impact of white rice on sleep quality might be influenced by what is consumed alongside it.
There are quite a few different foods out there that can help you to sleep better. Whether you’d prefer to settle down for the evening with a calming cup of chamomile tea, or indulge in your favorite rice and chicken combination, the things you incorporate into your diet can have a significant impact on the type of sleep you get.