A healthy lifestyle includes good sleep. Sleep affects your overall health. Proper rest is as important as a proper diet. If you can maintain and balance both, you will be healthy.
National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night.
But as we are all surrounded by stress that puts a strain on our mental health, sleep has run far away from us. There are many reasons that are disrupting our sleep. At times despite trying hard it is almost difficult to get proper sleep. Along with some therapy, meditation, proper nutrients can help you to go to sleep. To promote good sleep and regulate the sleep cycle many chemicals, amino acids, enzymes, nutrients, and hormones work together. Like serotonin, tryptophan, melatonin, calcium, magnesium, potassium, gamma-aminobutyric acid (GABA), L-ornithine, vitamin D, antioxidants, copper, B vitamins, folate, histamine, pyridoxine, acetylcholine, zinc. Foods that contain these chemicals and nutrients can help in better sleep.
Utopia Life Coach has come up with some of the foods that you can add to your diet so that they can help you to take proper sleep. So here is the list of foods that help you to sleep and fight insomnia.
It contains melatonin, and some milk products are rich in it too. Milk may be useful in providing a natural source of the sleep-producing hormone. And thus, drinking milk before going to bed may help you to take a night of proper sleep.
Kiwi fruit possesses numerous vitamins and minerals, like vitamins C and E as well as folate and potassium. Some studies found out that eating kiwis before bed makes you fall asleep faster, it even helps you to sleep more and have better quality sleep. Eating kiwi can improve sleep quality and it may be due to its antioxidant properties and the ability to address folate deficiencies and high concentration of serotonin.
They are rich in four different sleep-regulating compounds: tryptophan, melatonin, potassium, and serotonin. It even has antioxidants called polyphenols which researchers speculate that may also influence sleep regulation. They are one of the best foods that makes you sleep at night.
In a 2018 review on the health benefits of cherries, the authors found a positive correlation between improved sleep and cherry consumption.
It contains omega 3 acid and is rich in vitamin D. The combination of both can enhance sleep quality. Fatty fish has a number of health benefits along with this.
Nuts contain melatonin and even essential minerals like zinc11 and magnesium10, these minerals helped older adults with insomnia to get better sleep. Like almonds, cashews, walnuts, and pistachios are often considered to be a portion of good food for sleep. The exact amount for this can vary but it is very helpful for sleep.
Magnesium and potassium help in sleep and banana is rich in it along with tryptophan. These help in inducing a proper good night’s sleep.
The impact of carbohydrates on sleep may be influenced by what is consumed with them.
Studies conducted by researchers of carbohydrate intake and sleep have had mixed results overall, but some evidence connects rice consumption with improved sleep.
A study of adults in Japan found that those who regularly ate rice reported better sleep than those who ate more bread or noodles. This study only identified an association and cannot demonstrate causality, but it supports prior research that showed that eating foods with a high glycemic index around four hours before bedtime helped with falling asleep.
These are the sleep-inducing foods that you can intake before bed to have a proper sleep. If you need some advice on the same you can contact a mind trainer or a life coach. Contact us by visiting our website www.steffiprasad.com