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12 Foods to Add in Your Diet for Better Sleep

According to a study by SleepHealth.org, around 50 to 70 million Americans struggle to get a goodnight’s sleep. If you are one of them, it’s not something you have to live with. If you want to improve the quality of your life and sleep, all you need to do is to be mindful about what you eat and when you eat it.

There are certain foods that can help you sleep better. Here is a list of twelve foods for better sleep:

Figs

Magnesium is a mineral that helps people sleep better and improve their quality of sleep. Figs, naturally, contain a higher dose of magnesium, and hence, are known as a nutritious food that improves sleep. The amount of fiber in this fruit also curbs any nighttime cravings by keeping you fuller for a longer period.

Chamomile

This herbal tea is regarded as a mild tranquilizer since it has an immensely calming impact on the mind due to the chemical “apigenin.” This chemical is responsible for decreasing one’s anxiety and making one feel very sleepy.

Understanding the benefits of this herbal tea, many people around the globe consume chamomile before going to bed as it helps them calm down and fall into a deep slumber.

Almonds

If you know a little bit about the science behind sleeping, you might already know that melatonin helps us with regulating sleep.

Good-quality almonds comprise high doses of melatonin. All you need to do is to consume at least 33 grams of almonds. This amount has sufficient magnesium and calcium to help you relax your muscles and get some quality sleep.

Pistachio

Speaking of nuts, you might also want to consume pistachio besides almonds. Like bananas, pistachio is loaded with essential nutrients, such as vitamin B6, magnesium, and protein – all of which contribute to better sleep. Similar to almonds, all you need is to consume at least 33 grams of pistachios.

Kiwis

Compared to oranges, kiwis have more vitamin C. Besides the additional vitamin C boost, kiwis can put you to sleep faster and ensure that you remain asleep for longer. All you have to do is to consume at least two medium-sized kiwis before sleeping.

Kiwis are rich in antioxidants and serotonin, which help with sleep improvement and sleep quality.

Turkey

Have you ever wondered why most people feel lethargic and sleepy after thanksgiving? Much of this has something to do with everyone’s favorite – turkey!

Yes, you read this right. Turkey contains an essential nutrient known as tryptophan, an amino acid that makes the consumer(s) feel very sleepy.

Fish 

Fish is high in omega-3 fatty acids, which is why you should make tuna and salmon a regular part of your diet. Besides helping you with staying lean and fit, fish will help you regulate serotonin. You might have heard about the happy hormone serotonin before, which is responsible for a more organized sleep pattern.

Fatty fish, such as salmon and tuna, also contain vitamin D that is responsible for helping us get to sleep.

Sweet Potato

Sweet potatoes don’t only keep your weight in check but are also one of the best things to consume before bedtime, preferably at dinner. Sweet potato is a complex carbohydrate that makes you feel fuller and very comforting. It also contains more potassium which is a natural source of muscle relaxant.

Bananas

Yes, bananas might be high in sugar, which isn’t ideal if you think about it; however, bananas are loaded with beneficial nutrients, such as vitamin B6, potassium, and magnesium. Together, all these amazing nutrients can help you fall asleep quickly along with keeping your anxiety at bay.

Before you go bananas over the lack of sleep, we recommend trying to eat them before sleep as these are an amazing source of potassium. As mentioned before, potassium is a vital muscle relaxant, which is why bananas can make you feel very sleepy.

Cottage Cheese

The number one nutrient shared by cottage cheese and turkey is tryptophan. This amino acid boosts your serotonin levels and gets you to fall asleep faster. Besides, cottage cheese also contains calcium which won’t only calm your body but also make you feel sleepy.

Warm Milk

If you are lactose tolerant, you will find comfort in a glass of warm milk – just before bed. Sometimes all you need to fall asleep faster is one glass of warm milk. However, it is important to mention that warm milk will only work if you are dairy tolerant.

Often, warm milk reminds people of being a kid, and having warm milk before bed induces a certain level of comfort, making the consumer feel relaxed, calm and helping them fall asleep. Studies have shown that calcium is essential for the production of melatonin, and milk contains tons of calcium.

Hummus

If you haven’t been sleeping well lately, we recommend trying hummus for dinner tonight. Why? Because this food is high in tryptophan which will boost your serotonin and melatonin hormones which are mandatory for good sleep.

The best way to consume hummus is by having it with some veggies like carrot sticks. Carrots combined with hummus will give you that much-needed melatonin and make you fall asleep faster.

Final Thoughts

Focusing on good food is essential for better sleep; however, certain food needs to be avoided if you want to improve your sleep cycles, such as cauliflower and coffee. Tomatoes are also an example of a food that can negatively impact your sleep.

Tomatoes might be good for your skin; however, these contain tyramine, a certain type of amino acid that triggers the hormone of norepinephrine. This hormone boosts the activity level in the brain and might delay sleep.

However, just changing your diet might not be enough.

Among many other things you should do to improve your sleep, start by upgrading your bedroom. For example, you can see bed frames at https://puffy.com/products/puffy-bed-frame if your bed is squeaky.

To make your bedroom more sleep-friendly, you can also try sleeping on a better pillow, having your room temperature cooled down, depending on the season of the year, or making sure that the room is completely dark.

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