Eating right is a great way to help you get a good night’s sleep. Below are some foods that are guaranteed to help you drift off into a peaceful slumber.
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Almonds are particularly rich in melatonin. This is the hormone responsible for regulating your wake and sleep cycle. One serving (1oz) of whole almonds contains 76mg calcium and 77mg magnesium. These minerals come in handy in promoting sleep and muscle relaxation. Almonds make a healthy evening snack for they are also rich in good fats and very few calories. The best thing about almonds is that, they are readily available online, in bulk-food stores, and grocery stores.
Whole milk is a rich source of melatonin, vitamin D, tryptophan, and Calcium. These compounds play a considerable role in promoting sleep; one of the reasons warm milk is commonly used as a home remedy for insomnia. Many people are of the idea that, taking a warm cup of milk just before bedtime is more effective in promoting sleep than melatonin and tryptophan. Having a cup of warm milk can, therefore, be used as a bedtime ritual to help improve sleep.
Consider low-fat milk for snacks too. A cup of milk is highly nutritious for it contains:
- 300mg calcium
- 7.98g protein
- 499 IU Vitamin A
- 101 IU Vitamin D
- 100 calories
Although many people may prefer over-the-counter sleeping pills (prescription or not) to milk, a warm cup of milk is the best and healthier option.
Research shows that having two kiwifruits a few hours before bedtime for a month helps improve your ability to fall asleep and stay asleep for uninterrupted sleep. In the study, the participants experienced improved sleep efficiency and sleep quality in just four weeks. Among other reasons, the kiwifruit is effective in promoting sleep for it contains several compounds that do encourage sleep. These include:
Many people take chamomile tea as a bedtime ritual. This is because chamomile contains calming properties that not only help treat insomnia but also relax body muscles. Chamomile contains apigenin (a flavonoid) believed to induce sleep. The compound works by activating GABA A receptors which contribute significantly to improved sleep quality. Making it a habit of having a warm cup of chamomile tea just before bedtime prepares your body and mind for sleep, hence good for your health. You can order chamomile tea online or buy from the nearest grocery store.
Walnuts are a rich source of magnesium, serotonin, and melatonin, compounds believed to regulate and promote sleep. In addition to this, walnuts contain 158mg magnesium, 441mg potassium, 98 micro folate, and 98mg calcium in a 100gm serving. Although walnuts may be high in melatonin, no scientific proof shows eating walnuts will indeed improve your sleep patterns. Nevertheless, many people attest to sleeping well after eating walnuts.
You can get your supply of walnuts online, in bulk-food stores, or buy from the nearest grocery store.
Tart cherries are particularly rich in serotonin, melatonin, potassium, and tryptophan. These compounds are closely linked to better rest. In addition to this, research shows that tart cherries contain abundant amounts of polyphenols, antioxidants that may also come in handy in promoting sleep.
Rich in vitamin E, vitamin C, and fibre, tart cherries make a good snack just before bedtime. Research also shows that these antioxidants promote faster healing and relaxation of muscles, as well as the mind. This leads to improved cognitive functions and better sleep. Several studies and reviews have also linked tart cherries to better sleep and cognitive functions. Be sure to pick tart cherries the next time you go grocery shopping. You can also order the same online and in food stores