Sleep affects virtually all aspects of health. Luckily, some foods contain compounds that control the sleep cycle by helping people fall in deep sleep. So, making dietary changes to embrace foods with sleep-promoting components can result in better sleep at night.
Below are some dietary tips to improve your quality of sleep.
Walnuts
Walnuts contain several properties such as healthy fats and melatonin that promote better sleep. Besides, walnuts contain many nutrients that provide more than 19 vitamins and minerals.
Eating walnuts improve sleep quality since they contain a high level of melatonin, a sleep-regulating hormone. Also, the fatty acid in walnuts contributes to better night sleep.
Walnuts provide ALA, an omega-3 fatty acid that is converted into DHA. DHA can increase the generation of serotonin a chemical in the brain that enhances sleep.
Regardless of whether you struggle with sleep, taking some walnuts before bedtime can help. A handful portion of walnuts is adequate. For more details on the do’s n don’ts, check out this article on eating before sleep.
Fatty fish
Fatty fish like trout, tuna, mackerel, and salmon are healthy. Such fish offer a good source of both omega-3 fatty acids and vitamin D. These elements have properties that may enhance the quality of sleep.
They contain exceptional content of vitamin D. A 100 gram serving of salmon contains more than 50% of the daily needs. Also, they are rich in healthy omega-3 fatty acids particularly DHA and EPA known to decrease inflammation.
The combination of both omega-3 fatty acids and vitamin D has the potential to improve sleep quality. Both are known to increase the production of sleep-promoting serotonin.
Eating several ounces of fatty fish before going to bed may contribute to falling into a deep sleep faster.
Kiwi
Kiwi is a low-calorie and nutritious fruit. These fruits are rich in antioxidants and serotonin which may enhance your quality of sleep when you eat them before bedtime.
Besides, eating kiwis can improve your digestive health, decrease inflammation and reduce your cholesterol. Some studies on the potential of kiwis to improve your sleep quality indicate it may be the best fruit to eat before bedtime.
The sleep-enhancing effects of kiwis are believed to arise from the content of serotonin, a chemical that helps control your sleep cycle. Also, studies suggest that carotenoids and vitamin C contribute to better sleep.
It is suggested to arise from the role of these elements in decreasing inflammation. Taking 1 to 2 medium kiwis before going to bed may help you get better sleep.
Almonds
Almonds are tree nuts with multiple health benefits. Regular consumption of almonds lowers the risk of chronic diseases like heart disease and type 2 diabetes. This arises from the contents of healthy monosaturated fat, antioxidants, and fiber.
There are indications that almonds can also boost the quality of sleep you have. This is because almonds are a source of melatonin which is a sleep-regulating hormone.
Also, almonds are an excellent source of magnesium capable of providing you with 19% of daily need in one ounce. Taking an adequate amount of magnesium especially for individuals who suffer from insomnia can improve their sleep quality.
Magnesium’s role in enhancing sleep is believed to arise from the ability to decrease inflammation. Also, it may decrease levels of cortisol hormone responsible for stress which interrupts sleep.
So, almonds contain melatonin and magnesium sleep-inducing properties that make them good food before bed.
Turkey
Turkey is a great food to take before going to bed owing to the high content of tryptophan and protein that induce tiredness. Most people claim turkey is good because of its ability to enhance sleepiness.
Turkeys contain several properties that explain why people may become tired after eating. Notably, it contains tryptophan amino acid that increases the production of melatonin, a sleep-regulating hormone.
Also, the protein in turkey can contribute to tiredness. Evidence shows that consuming moderate quantities of protein before going to bed is linked to better sleep. Also, it induces less waking up during the night.
So, try taking some turkey before going to bed particularly if you have a problem falling asleep.
Chamomile tea
This is a popular herbal tea that provides multiple health benefits. It is known to contain flavones, a class of antioxidants that reduce inflammation that often results in chronic diseases.
Also, there is evidence that drinking chamomile tea can reduce anxiety, boost your immune system and reduce depression. It has unique properties that can enhance sleep quality. Chamomile tea contains apigenin, which is an antioxidant that binds specific receptors in the brain that reduce insomnia.
Try taking chamomile tea before going to bed if you want to enhance your quality of sleep. It contains antioxidants that can improve sleepiness which is shown to enhance the overall quality of sleep.
Tart cherry juice
This juice presents amazing health benefits. Tart cherry juice is rich in antioxidants such as flavonols and anthocyanins. These protect you from harmful inflammation.
Besides, tart cherry juice is known to promote sleepiness and plays a role in relieving insomnia. So, taking tart cherry juice before bedtime can improve your quality of sleep.
The high content of melatonin in tart cherry juice promotes the sleep-generating effects. Melatonin is a hormone that controls the internal clock which notifies your body to get ready to sleep.
Try tart cherry juice if you struggle to fall asleep at night. Because of the sleep-inducing hormone, tart cherry juice may induce a good night’s sleep.
White rice
White rice is widely consumed in many countries around the world. Studies suggest that taking food with a high glycemic index like white rice several hours before bedtime can enhance the quality of sleep.
Some studies indicate a higher intake of rice is associated with better, prolonged sleep. However, ensure you take it in moderation since it lacks fiber and nutrients.
Conclusion
Getting enough sleep is essential for your wellbeing. Fortunately, some foods contain sleep-regulating hormones such as serotonin and melatonin.
To take advantage of the sleep-enhancing foods, take them 2 to 3 hours before going to sleep.
