5 Foods that Help You Sleep
Research shows that a good night's sleep can be your cure for several ailments and concerns. Unfortunately owing to changes in lifestyle and even environmental issues, getting good quality sleep has become a challenge for many. From chronic pain, stress, blue light from electronic devices, and even sleep disorders like apnea and restless leg syndrome, there are several reasons why getting a good night's sleep is becoming a problem today.
Though solving most of the problems might need medical assistance and changes in lifestyle, our team at LivFit, as always, strives to provide you with the best solutions. And one such solution is adding certain combinations of food to your diet which will aid in improving the quality of your sleep.
In this blog, we'll explore five of the best bedtime foods that promote sound sleep and help you wake up feeling rejuvenated.
1. Herbal Tea
Chamomile, valerian root, and passionflower are all herbs that have calming effects on the body, promoting relaxation and better sleep. Chamomile contains apigenin, which has sedative effects, while valerian root has been used for centuries as a natural sleep aid. Passionflower has also been shown to reduce anxiety and improve sleep quality.
Adding one of these herbal teas to your bedtime routine may help you fall asleep faster and stay asleep longer.
2. Whole Grains
Eating whole-grain bread and pasta at dinner can improve your sleep quality. Complex carbohydrates in whole grains are slowly digested, providing you with a steady supply of energy throughout the night. This prevents hunger and low blood sugar levels that may disrupt your sleep.
If you are not a fan of whole grains, you can incorporate other sources of complex carbohydrates into your diet, such as sweet potatoes, fruits, vegetables and legumes.
3. Fish and Poultry
Chicken breasts, turkey, and fatty fish are some of the other best food varieties that help stabilise your blood sugar levels, allowing you to sleep soundly.
Salmon and tuna, in particular, are great sources of omega-3 fatty acids. So, consuming these fish varieties can both promote heart health and raise serotonin levels in the brain. Serotonin is a neurotransmitter that reduces inflammation and regulates your sleep-wake cycle.
4. Nuts
Snacking on nuts like almonds, walnuts, pistachios, and cashews can promote better sleep.
Nuts contain magnesium, which helps to alleviate insomnia and promote restful sleep. They also contain the amino acid tryptophan and a variety of healthy fats that can regulate sleep cycles and provide sustained energy throughout the night. Some nuts, such as almonds and walnuts, contain the hormone melatonin, which regulates the sleep-wake cycle.
However, due to their high-calorie content, it's important to watch portion sizes and choose unsalted varieties.
5. Low-fat Dairy Products
Greek yoghurt, cottage cheese, and low-fat milk are all high in nutrients like calcium, vitamin D, tryptophan, and casein. While calcium aids in the production of the sleep-inducing hormone melatonin in your body, vitamin D helps your body absorb calcium. Together these two nutrients work to give you a restful sleep.
Tryptophan is a type of amino acid that helps your body produce serotonin, a neurotransmitter that controls sleep in your body. Casein, on the other hand, is a slow-releasing protein that keeps your hunger at bay, allowing you to sleep soundly all night.
Watching your diet is a simple yet effective way to improve your sleep quality. Adding the aforementioned foods to your diet can help you relax and get a good night's sleep. Having said that, it is also important to practice good sleep hygiene, which involves avoiding screen time before bed, creating a sleep-conducive environment, and establishing a relaxing bedtime routine. All these minor tweaks to your lifestyle can help you all get a better night's sleep.