Healthy Foods That Promote Better Sleep
Why do people need better sleep?
What can they do to have a better sleep?
Healthy Foods That Promote Better Sleep
Why do people need better sleep?
Most of daily life will be restored and in a process when you’re sleeping. Sleep is an active period in which you can recharge your energy and be ready for the upcoming day. Studies show that after a long night, your muscles can grow, hormones are synthesized, and your memory is improved.
When you don’t sleep enough, you feel tired and distracted, don’t you? I have always believed that sleep functions are essential to your health. That’s why you will need a better sleep.
Adults need to sleep 7 to 9 hours at night, while babies under 1 year old need to sleep more, around 11 to 14 hours per day. However, you can decide your sleeping time and make it a daily routine. Your health will be better if there are no changes in sleep.
What is insomnia?
Insomnia is when you feel it’s difficult to fall asleep or stay asleep. Some people can’t even fall asleep at any moment despite feeling sleepy all day.
My friend suffered from insomnia for months, even though she tried so many ways to improve the situation. It’s a hard time for her when she experiences terrible symptoms such as mood disturbances, low concentration, work performance decrease.
What can they do to have a better sleep?
If you want to create a suitable body’s natural sleep-wake cycle for yourself, you can start by exercising daily and eating healthy. Here is the suggestion of 10 healthy foods that can promote your sleep. You can apply these kinds of food for all your family members.
Healthy Foods That Promote Better Sleep
1. Bananas
Aside from being very delicious, bananas are also very nutritious. It contains the amino acid tryptophan, which breaks down into melatonin and serotonin (a hormone that promotes feelings of relaxation) in the brain. If you’re in trouble with sleep, I suggest eating bananas as a daily snack. Your sleep will be better.
2. Low-fat cottage cheese
Eating low-fat foods like cottage cheese before bed can help fight acid reflux if you’re suffering from nighttime heartburn. This kind of cheese is also loaded with calcium, which helps regulate your body’s production of melatonin.
3. Cherries
Studies show that eating some cherries or drinking a glass of cherry juice could make you fall asleep faster because cherries are one of the few food sources of melatonin that helps you sleep better. Is it a good idea to have a drink with your partner and chat with each other before bed? You will see it’s good for your health and your relationship.
4. Salmon
It might not be your first choice for a midnight snack, but dining on salmon for dinner could help you sleep more soundly. Higher blood levels of DHA, the omega-3 fatty acid found in fatty fish, are associated with better sleep. But if you’re not a fan of fish, popping a 600-mg daily supplement is just as good.
5. Toast
We’ve all experienced that sleepy feeling after chowing down on a carb-heavy meal. Of course, overeating can lead to restless, interrupted sleep. So you should skip the giant bowl of mac and cheese in favor of a lighter carb source, like a piece of toast or a few whole-grain crackers. Carbohydrates in foods raise blood sugar levels, which appear to regulate your body’s sleep-wake clock.
6. Kiwi fruit
Another sweet treat that can help you sleep is kiwis, rich in potassium, calcium, phosphorus, folate, magnesium, and more. Studies show that eating two kiwis an hour before bed significantly improves sleep. You can freeze kiwis, too, so that every night, you have a kiwi ready.
7. Spinach
Dark leafy greens are high in sleep-supporting minerals like calcium, potassium, and lutein. Add baby spinach to a pre-bed sandwich or smoothie for an extra boost; you will feel your sleep will be better soon.
8. Brazil nuts
One of the best sources of selenium, these mega nuts also pack minerals like phosphorus and magnesium. Brazil nuts are especially good for vegetarians since most other selenium sources are animal-based.
9. Eggs
As a good dose of protein, eggs are also rich in things like choline, folate, and vitamin D. Hard-boiled eggs make a straightforward and easy late-night snack, especially when partnered with crackers or a little ripe avocado.
10. Popcorn
Popcorn can be a healthy and satisfying snack when air-popped and made with minimal oil. Two cups popped is only about 60 calories, bringing satisfying carbohydrates, minerals, and polyphenol antioxidants. Drizzle it with coconut oil instead of butter to up the ante with sleep-boosting lauric acid.
After reading my article, could you find a suitable food to eat before bedtime? If you have questions, please ask me in the comments box below!
Share this with your friends to improve your sleep together.
