Most of us fall asleep shortly after placing our heads on our pillows. But many individuals have trouble going to sleep at a reasonable hour every night. Though the National Sleep Foundation suggests getting seven to nine hours of sleep per night, most of us sleep on an average of only about six hours. In fact, more than 55 million Indians don’t get enough sleep. 10 foods to help you get a better night’s sleep
Having a good night’s sleep is essential for your health. It will encourage you to be happier, keep your brain active, stimulate your immune system, keep your waistline slim, make your skin glow and reduce the risk of high blood pressure and many heart diseases. 10 foods to help you get a better night’s sleep
If you are one of those who face trouble sleeping, there may be a very mild solution. Some specific foods can enhance your odds of a successful night’s slumber.10 foods to help you get a better night’s sleep
Here are 10 foods to help you get a better night’s sleep
- Cherries – Cherries hold a good amount of melatonin, the chemical that helps regulate the body’s inherent clock. According to several study and research papers published in the Journal of Experimental Botany says eating a handful of cherries, particularly tart cherries, a few hours before going to bed will help you in getting a good night sleep. If fresh cherries are not easily available, you can also for dried or frozen cherries or even cherry juice. According to research papers from the universities of Pennsylvania and Rochester, individuals with chronic insomnia must drink a cup of cherry juice twice in a day until their condition improves.
- Milk – Drinking a glass of warm milk before going to bed will help you fall asleep quickly. Milk contains the amino acid tryptophan, a herald to the brain chemical serotonin. Tryptophan and serotonin serve you drift off easily at night and sleep without disturbance. Also, milk is a good source of calcium and helps improve melatonin production. Calcium is also capable of stress reduction and maintaining nerve fibers, comprising those in the brain. Along with milk, you can eat many other dairy products like curd and cheese.
- Jasmine rice – According to research papers issued in the American Journal of Clinical Nutrition, individuals who ate jasmine rice for dinner fell asleep easily compared to other types of rice. Basically, this happens because jasmine rice has a high glycemic index, means that the body digests it at a slow speed, releasing glucose slowly into the bloodstream. It also increases the production of serotonin and tryptophan in the blood, thus promoting sleep. So, eat jasmine rice to fall asleep easily and quickly.
- Bananas – Bananas have various natural muscle relaxants, potassium, and magnesium that help promote sleep. Bananas are also a good source of vitamin B6, which our body needs to make the hormone melatonin a hormone that promotes the sleep. Make a simple banana shake with mixing it with the milk. Blend it completely to make a delicious bedtime drink.Note*Drink it at least one hour before your normal bedtime.
- Tuna – Tuna comprises sleep-inducing tryptophan. According to a research paper published in the Annals of the New York Academy of Sciences, tuna is also rich in vitamin B6, which our body needs to make melatonin and serotonin. Serotonin is a neurotransmitter that improves relaxation; melatonin is a hormone that improves sleep. A low level of vitamin B6 is linked to insomnia, so it’s great to include B6-rich foods like tuna in your daily diet. Vitamin B6 is also essential for the immune system. 10 foods to help you get a better night’s sleep
- Almonds – Almonds are filled with magnesium, which improves both sleep and muscle relaxation. A research paper published in the Journal of Orthomolecular Medicine discovers that when the body’s magnesium levels are very low, it is harder to fall asleep. Plus, almonds provide adequate protein to help maintain your blood sugar level while sleeping. They also help your body shift from your signal adrenaline cycle to your rest-and-digest cycle. Eat just a handful of normal or dry roasted almonds or a spoon of almond butter at least one hour before going to bed to fall asleep easily. 10 foods to help you get a better night’s sleep
- Fortified Cereal – For better sleep, eat various foods like fortified cereal that contain various good or complex carbohydrates. Foods rich in complex carbohydrates raise the production of tryptophan in the bloodstream. Also, fortified cereals are a great root of vitamin B6 that is required in producing melatonin. For a good night’s sleep, eat a small bowl of fortified cereal. 10 foods to help you get a better night’s sleep
- Hard-Boiled Eggs – If you wake from your sleep in every hour and it gets hard for you to stare asleep at night, it may be due to a lack of protein based foods before bedtime. Having hard-boiled eggs in your dinner will help you stay asleep throughout the night as they have a high level of protein. Hard boiled eggs also resist acid reflux, which usually flares at night, causing sleep difficulties. Two slices of brown bread, a hard-boiled egg, some cheese, and a glass of warm milk is the perfect dinner menu for those who are facing trouble sleeping at night. 10 foods to help you get a better night’s sleep
- Lettuce – Lettuce comprises lactucarium, which has sedative qualities and works the identical way as the opium poppy. Green leafy lettuce also is filled with calcium that helps bring on sleep as well as potassium that is a key nutrient for the nervous system. Plus, lettuce helps treat anxiety, muscle or joint pain, and headaches that can cause anxiety throughout the night. To sleep well, you can drink lettuce tea before your bedtime. • Simply boil one or two lettuce leaves for five minutes in two cups of water.• Let it cool, mix it and use some sugar to sweeten the mixture.• Drink a cup of this tea at least half an hour before your bedtime.
- Herbal Tea – To sleep better, avoid any kind of alcoholic beverages and caffeine in the evening. But you can definitely enjoy a cup of herbal tea to aid deep sleep. Decaffeinated green tea and chamomile tea are the best choices for those who face difficulties falling asleep. 10 foods to help you get a better night’s sleep
Chamomile tea has chemicals that calm nerves and muscles and act like a light sedative. Green tea contains thiamine, which helps improve sleep. Choose chamomile tea or green, whichever you find the best, and drink a cup of it one or two hours before going to bed. 10 foods to help you get a better night’s sleep
Eating these foods just a few hours before going to the bed will help you fall asleep quickly and even improve the quality of sleep.