An essential aspect of your overall good health is getting adequate sleep. It lowers your risk of developing certain kinds of chronic illnesses, strengthens your immune system, and keeps your brain healthy. Typically it is considered beneficial to get approximately seven to nine hours of uninterrupted sleep every night. However, unfortunately, some people struggle to get that. There are several strategies that you can apply to receive a sound and healthy sleep. It involves making some dietary and lifestyle changes. Here, in this article, we will discuss some of the best sleep-inducing foods. Let us address them one by one.
Best Sleep Inducing Foods
Kiwifruit or Kiwi is an oval-shaped and small fruit. It is prevalently associated with New Zealand. However, today Kiwi is widely grown in different parts of the country. You can find both gold and green varieties of Kiwi. However, the prevalence of green Kiwi is higher. Kiwi is a rich source of vitamins and minerals and has a high Vitamin C and Vitamin E content. The fruit also has high folate and potassium content.
There is adequate research that suggests that Kiwi induces sleep. In a study involving people who consumed two kiwis about 60 minutes before bedtime fell asleep faster. Further, they also slept better and more.
Saina, an educator who offers assignment help Perth, shares, ‘ I was experiencing major sleep issues, but right when I started consuming kiwis 30-40 minutes before sleeping, my sleeping schedule has only gotten better.’
Almonds have melatonin in them. Melatonin is a hormone, which is responsible for regulating your waking and sleep cycle. Only a small serving size of 1-ounce of almonds has about seventy-six mg of calcium, seventy-seven mg of magnesium, and two minerals, which help keep the body relaxed and promotes better sleep. Further, almonds are indeed a super-healthy snack. They are a rich source of fats and have low saturated fat and sugar content.
Honey, too, helps you sleep better. It has glucose in it, which reduces the orexin level. Orexin is a neurotransmitter, which increases your alertness level. Take one teaspoon full of honey before retiring to bed. It can help you re-stock the liver with glycogen. Further, honey also provides you with the fuel that the body needs to make it through the night without food. It is best advised to consume raw honey over any other mixed variant.
Honey has tryptophan in it. It is a sleep-inducing amino acid, which is found in certain foods that help you sleep better. Honey has natural sugar, enabling you to sleep better by transporting tryptophan via the blood into the brain.
Only taking a teaspoon of honey before retiring to bed has made a significant difference in my sleeping patterns,’ shares Julie, an educator who offers java homework help services.
Calcium boosts the hormones melatonin and tryptophan, which improves the quality of sleep. Of course, you can cater to your daily calcium requirements with all other dairy products if you do not like yogurt. Other things that you can try include crackers and cheese.
Turkey is incredibly nutritious and delicious. It is a high source of protein. One ounce of roasted turkey offers approximately eight grams of protein. Protein helps keep the muscles strong and also regulates your appetite.
Moreover, Turkey is also a great source of vitamins and minerals, such as phosphorous and riboflavin. It has selenium in it, and one ounce of turkey caters to about fifty-six percent of your daily selenium requirement.
Moreover, Turkey also has certain sleep-inducing properties. Have you not noticed people suddenly feeling tired after consuming it? Furthermore, Turkey also has tryptophan in it, which boosts melatonin production in the body.
What’s more, the protein content in turkey also adds to the turkey’s sleep-inducing abilities. There’s adequate evidence that when you consume a decent serving of protein before heading to bed, your sleep quality is better, and you tend to sleep better without waking up in the middle of the night.
‘When my doctor suggested adding turkey to my diet to improve my quality of sleep, I was pretty convinced because don’t we all have the best sleep on Halloween night, jokes Riya, an online java tutor.
Cherries are a rich source of four different sleep-inducing compounds – serotonin, potassium, melatonin, and tryptophan. Researchers suggest that polyphenols antioxidant present in cherries also help in sleep regulation.
A study conducted in 2018 concluded that there is a positive correlation between cherry consumption and sleep. The studies also suggest that cherries have anti-inflammatory properties, which lower the pain following a long workout session. Further, tart cherries also better your cognitive function.
Overall, tart cherries are the best bedtime snack. It is a rich Vitamin E, fiber, and Vitamin C source.
So, these are the six best sleep-inducing foods that you should add to your diet. Have more suggestions to add to the list? Do let us know in the comment section below.