Getting adequate sleep every day is vital for your overall health. Proper sleep can help lower the development of chronic illnesses. It also boosts your immune system and helps keep your brain healthy. Generally speaking, you must get a good night’s sleep of at least seven to nine hours at a stretch every night.
However, unfortunately, there are so many people who struggle to get this sleep every night. There are a bunch of strategies you can adopt to enjoy a good night’s sleep. These include making some healthy changes in your diet. How can diet prove helpful?
Well, certain foods have excellent sleep-inducing properties. Here, in this article, we will discuss some such foods. Let us get started and address them one by one.
Kiwi
Kiwi fruit or kiwi is an oval-shaped, small fruit, which is mainly associated with New Zealand. This holds even when kiwi is widely grown in an array of other countries. You can find both gold and green kiwi variants, but the popularity of green kiwis is higher as they are produced in more significant quantities.
Kiwi is a rich source of vitamins and minerals. They are dense in folate, potassium, Vitamin E, and Vitamin C. Certain research also states that consuming kiwi in your diet can also better your sleep quality. People who consumed two kiwis only an hour before bed happened to fall asleep better and enjoyed a more sound and quality sleep.
‘Ever since I found out about the sleep-inducing potential of kiwi, I have added it to my diet. It is delicious and has certainly bettered my sleep quality,’ shares Jasmine, an online reviewer who did the best spinning reels under 50 review.
Almonds
Almonds are a kind of tree nut. They have an array of health benefits. In general, almonds are an excellent source of nutrients. Only about twenty-eight grams or an ounce of dry roasted almonds can cater to twenty-three percent of an adult’s daily riboflavin needs and eighteen percent of an adult’s daily phosphorous needs.
That is not all. The same quantity of almonds can also provide for thirty-one percent of daily manganese requirements in women and twenty-five percent of the daily manganese requirements in men.
Furthermore, consuming almonds every day can also lower your risk of developing chronic health disorders, such as heart diseases or type 2 diabetes. Again, it is because of the presence of antioxidants, fiber, and healthy monounsaturated fats in almonds.
The antioxidants in the almonds can help guard you against harmful inflammation, resulting in chronic health disorders. Further, there is enough and more evidence to believe that almonds also help improve sleep quality. It is because almonds (and even all the other kinds of nuts) are an excellent melatonin source. Melatonin is a hormone, which helps regulate the internal clock in the body. It triggers the body to go to sleep.
Moreover, almonds also have a decent magnesium content in them. They can cater to nineteen percent of your daily requirements in only an ounce. Studies suggest that adding magnesium to your diet does help with sleep quality, especially in people with insomnia.
Magnesium also helps promote sleep and is known to lower inflammation in the body. More so, almonds lower the cortisol levels in the body. Cortisol is the stress hormone. Naturally, when the cortisol levels are high, you may not be able to enjoy your good night’s sleep. Therefore, if you wish to eat almonds to better your sleep quality, only an ounce of it should suffice.
‘I have always had a very irregular and disturbed sleep. So, to check that, I have made three lifestyle changes – a) I ensure that I sleep and wake up on the same time every day, b) I do not use any screen for at least 2 hours before my sleep time.
Instead, I have taken up reading to calm me and help me sleep better, c) I eat 8-10 almonds two hours before my bedtime. These three changes have certainly helped improve the length and quality of my sleep,’ shares Moira, an online reviewer who did the difference between one piece and two piece toilets review.
Warm milk
Warm milk is undoubtedly one of the best home remedies to cure sleeplessness. Milk contains four sleep-inducing compounds in them, that is, melatonin, Vitamin D, calcium, and tryptophan.
So, the childhood association, which most people have with a cup of warm milk before bedtime, actually has some science backing it. To help you sleep better, you can have a cup an hour or two before bed, and you will see a dramatic improvement in your sleep quality.
Low-fat milk will work just as well. Again, it is because it is low in calories and still nutritious.
‘I consume a big warm glass of fat-free milk before sleeping, and it does help me enjoy my eight hours of uninterrupted, sound sleep,’ shares Steve, an online reviewer who did the best goatee trimmers review.
Poultry
Be it turkey or chicken; they have tryptophan in them. Tryptophan is an amino acid, which you can avail from what you eat or drink. It enables the body to make serotonin, a mood relaxant hormone and enables your body to make melatonin, a hormone responsible for your sleep cycle.
Figs
Figs are a great source of iron, calcium, magnesium, and potassium. All of these minerals are great for muscle contractions and blood flow, which aid in promoting a good night’s sleep.
‘Beyond just catering to my sweet tooth, the decent fiber content in them ensures that I do not end up snacking on anything healthy. Instead, it gives an instant feeling of fullness and helps me sleep better,’ shares Mia, an online content writer at TangoLearn.
White rice
A lot of you may have experienced this very well. If not, just try and have a plateful of white rice with any legume during your lunchtime, and you are bound to feel sleepy and lazy after that. This is because of the high carb content in them.
More so, the white rice is also low in fiber and has a high glycaemic index. This is a measure that decides how fast a particular food item can accelerate your blood sugar levels. Studies suggest that consuming foods with a high glycaemic index can help you sleep better at night.
So, these are the six best sleep-inducing foods, which will help you sleep better and longer at night. Know of more such foods? Do let us know in the comments below.
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