If you are aiming to improve on your sleep. The foods and drinks that you take can influence a lot the type of sleep you get. Not only this, but you need to consider the number of hours that you sleep. To ensure you get enough to wake up refreshed and also that you are not oversleeping as it has its consequences. To promote quality sleep, you can do many things. Changing your old mattress to a new nectar mattress, practicing good sleep hygiene, trying relaxing activities, among others. What foods should you opt for to ensure they promote a good night’s rest? In this article, are 6 foods that can help you get better sleep.
Milk
Taking a cup of warm milk before heading to bed is an old-school practice that many follow to date. The milk is a source of tryptophan. Tryptophan is known to produce calming effects that aid in helping you to fall asleep. Therefore, when you eat foods that contain tryptophan during the day and some warm milk at night you get enough tryptophan to help you sleep with ease. Also, dairy foods because of their protein content help you to stay satisfied longer. Hence, you will not go to bed hungry which is vital for quality sleep. Thus, a combination of tryptophan and protein will help you relax and help you be in the right frame of mind for sleep.
Chamomile tea
Sipping on warm chamomile tea is a soothing way to end your day. It is known for its sleep-boosting properties. Many people who have a hard time falling asleep use it as a remedy to fall asleep fast. Choose this as the cup of tea to end your day. Since it is unique and has Apigenin that is an antioxidant that helps to promote sleepiness. Add some honey to it if you feel you need to sweeten the taste. However, if you are expectant, it is best to talk to your doctor as large quantities of chamomile tea are known to cause uterine contractions.
Kiwi
Kiwi fruits are very nutritious and are low in calories. Also, they benefit your digestive system, lower cholesterol, and reduce inflammation. Kiwis are also one of the best foods to eat before bed. They will help you fall asleep fast and sleep through the night. The sleep-promoting effects of kiwis are attributed to serotonin, vitamin C, and carotenoids present in them. Have a kiwi fruit or two before bed to get the sleep benefits it offers.
Walnuts
If you need a nighttime snack, walnuts are the best pick. They contain melatonin a plant compound that helps in maintaining a healthy sleep cycle. Also, it has magnesium that is responsible for helping you get some shut-eye too. The magnesium mineral binds to a neurotransmitter that helps calm nerve activity. Thus, you have a quiet nervous system helping you sleep better. Add this nuts to your diet and they will help if you have trouble falling or staying asleep. Incorporating magnesium supplements from websites such as Ancient Minerals and similar others to get your daily dose of the mineral and improve your sleep cycle! However, this should be done under the expert supervision of a qualified doctor and their diagnosis.
Tofu
Tofu and other soy-based foods are rich in flavonoids. The flavonoids are known as isoflavones. According to a study, a high intake of isoflavones is associated with optimal sleep quality and duration. Therefore, having a bedtime snack of edamame or a tofu stir fry will give you a head start on a good night’s rest.
Tart cherry juice
Just as the name implies, they are a tart more of what you can expect from the usual cherries. These cherries are full of nutrients and delicious as well. For many years, people eat tart cherries and drink tart cherry juice as a sleep remedy. The juice naturally raises the body’s melatonin level. Plus, studies show that drinking tart cherry juice helps to increase sleep efficiency and sleep time.
To sum up, the above are some drinks and foods that help in promoting better sleep. Add this to your diet and others such as almonds, rice, bananas, hibiscus, and passionflower tea, among others. Improve your sleep by checking what is on your diet and if it is helping or hindering the quality of your sleep.
