Food to Sleep Better

Having a good night’s sleep comes with countless health benefits like sharp brain functions, strong immune system, healthy skin and reduced risk of heart diseases and high blood pressure. However, a lot of people are having trouble falling asleep or staying asleep. Nevertheless, certain foods can be added to your diet to help increase your chances of getting a good night’s rest.

Fish

Most fish like tuna, halibut and salmon are rich in vitamin B6, a nutrient needed to help the body produce melatonin, a type of hormone that induces sleep when triggered by darkness. People who consume fish before bedtime are more likely to fall asleep earlier than those who eat red meat.

Jasmine Rice

Jasmine rice has high glycemic index, a nutrient that, when triggered by the body’s natural insulin, produces high ratio of sleep-inducing tryptophan, allowing more amino acids to get into the brain. Many healthy sleepers fell asleep significantly faster and stay asleep longer by eating carbohydrate-rich dinners.

Tart Cherry Juice

Recent studies show that drinking tart cherry juice can aid sleep. Tart cherry juice is rich in melatonin, a sleep-inducing hormone. Adults with chronic insomnia experienced some relief after drinking a glass of tart cherry juice twice daily.

Yogurt

Yogurt and other dairy products like milk are rich in calcium. It has been found that people who suffer from calcium deficiency also has difficulties falling asleep or staying asleep. Daily intake of yogurt and other dairy products has been found to aid sleep.

Whole Grains

Whole grains like barley and bulgur are rich in magnesium. People who consume a good amount of magnesium-rich foods have been found to sleep better than those who do not.

Kale

For those who cannot take dairy products, a good alternative to get calcium is green leafy vegetables like kale. Like milk, kale is a good source of calcium to aid better sleep. Adding kale to your dinner can significantly change your sleep habits.

Bananas

Bananas, not only rich in potassium, are also rich in Vitamin B6. These nutrients are essential in producing natural melatonin in the body. Melatonin is a sleep inducing hormone that aids sleep.

Chickpeas

Boasting in Vitamin B6, adding chickpeas can also help aid sleep. It helps the body produce its own sleep-inducing hormones.

Fortified Cereals

Fortified cereals are rich in Vitamin B6, a nutrient needed to help the body produce natural melatonin. Consuming cereals for dinner has been known to aid sleep.

Sources:

https://www.bbcgoodfood.com/howto/guide/how-get-good-nights-sleep
http://www.besthealthmag.ca/best-you/sleep/10-ways-to-achieve-deep-sleep/3/
http://www.medicalnewstoday.com/articles/274097.php

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