Sleep is the body’s day-to-day recovery period. It’s the time when muscles mend themselves, the brain is recharged, and the whole body gets ready for another day. It may also aid in the prevention of some chronic illnesses, boosts brain health, and strengthens the immune system.
According to the American Sleep Association, around 50 to 70 million Americans are deprived of their sleep and are heavily affected by sleep disorders.
Nowadays, insomnia is very common among adults, especially among young adults. It is advisable to get at least a good sleep of around 7 to 9 hours a day for the proper functioning of the body. You can employ a variety of tactics to encourage excellent sleep, including changing your diet, as some foods and beverages have sleep-promoting effects.
According to studies, not getting enough sleep causes us to crave high-calorie foods the next day. This might cause the sleep cycle to be interrupted for longer, resulting in poor overall health. New research backs up what doctors have long claimed: food and sleep are inextricably linked.
You can add some meals and small dietary modifications throughout your day to help you sleep better at night.
- Chamomile Tea
When it’s time to unwind, tea is generally a popular choice. Several decaffeinated teas can help you sleep better. Chamomile tea has long been regarded as a natural sedative and one review confirms this. The warmth of the water can elevate body temperature, making it feel like you’re wrapped in a warm blanket.
In 2011 research of 34 individuals, it was discovered that those who took 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes sooner and had fewer sleep problems than those who didn’t.
Drinking some chamomile tea before you go to bed every night, might actually improve the quality of your sleep.
According to recent studies, almonds are also said to improve the quality of your sleep. This is because, like almost every other nut, almonds also contain the hormone melatonin (a drug that induces sleep). So, you can also bite off some almonds before hitting the bed.
Almonds are also a good source of magnesium, delivering 19% of your daily requirements in only one ounce. Getting enough magnesium in your diet can help you sleep better, especially if you experience insomnia.
Magnesium’s capacity to alleviate inflammation is suggested to play a role in encouraging sleep. It may also help lower levels of the stress hormone cortisol, which has been linked to sleep disruption.
In some countries, there are various Fresh Food Delivery boxes that provide various assortments of nuts and other foods at your doorstep. You can look for something similar in your own country and invest in it.
- Passionflower Tea
Passionflower tea is another herbal tea that has been used to treat a variety of diseases in the past.
It has a lot of flavonoid antioxidants. Flavonoid antioxidants are well-known for reducing inflammation, increasing immunological function, and lowering the risk of heart disease.
It is also said that having passionflower tea also gives relief from anxiety and is very effective in calming the mind. Passionflower tea’s relaxing effects may promote fatigue and eventually put you to sleep, so it’s a good idea to consume it before bed.
Bananas are said to be rich sources of tryptophan and potassium. This is a vital component of human health as well as a natural muscle relaxant. It is proven that high potassium levels in the body induce sleep.
Magnesium is also found in bananas. Increased magnesium consumption can help alleviate insomnia and other sleep-related issues, according to a double-blind placebo-controlled trial.
Fatty fishes like tuna, salmon, and mackerels are extremely healthy because of the high content of vitamin D. Salmon and tuna also have a high content of omega-3 fatty acids like DHA.
This combination of omega-3 fatty acids and vitamin D has been proven to induce better sleep. According to research, sailors who consumed fish like salmon and tuna fell asleep almost ten minutes faster than the ones who survived on meat.
- Warm milk
You might have heard this from your mother: a warm glass of milk improves the quality of your sleep. Turns out, this is actually true.
This is because milk is a rich source of amino acid tryptophan, which promotes sleep. Even cheese contains tryptophan. So, if you’re not lactose intolerant, then you can also opt for this.
Over to you…
Sleep is vital for the body to survive and thrive. So, try out the above-mentioned foods and they’re sure to help you get rid of the restless nights.