Do you find it difficult to sleep at night? It is possible that you are eating foods that contain substances that cause insomnia. With the right food, you can have a healthy sleep cycle.
There are foods that can help a person fall and stay asleep soundly. These foods are packed with mainly gamma-aminobutyric acid (GABA), calcium, potassium, magnesium, pyridoxine and other nutrients that promote sound sleep.
The downsides of a lack of good sleep include obesity, diabetes, hypertension and heart diseases. So, in order to stay healthy, you must have a good sleep cycle and avoid foods that are low in some nutrients.
Based on research and traditional knowledge, below are some foods and drinks that promote sound sleep.
Almonds are edible seeds with proven health benefits including the promotion of sleep. 1-ounce (28-gram) almond is said to have fibre, protein, fat, vitamin E, manganese, magnesium and melatonin in good proportion.
Meanwhile, Melatonin is responsible for regulating the sleep cycle, from falling asleep to waking up.
In addition, Calcium and Magnesium nutrients promote muscle relaxation, thereby promoting sleep.
Almonds are used to produce milk, oil, butter, flour or paste. The fats in almonds are healthy and saturated.
Warm milk aids the relaxation of muscles and promotes sleep. According to research, Milk contains calcium, melatonin, vitamin D and tryptophan, all of which promote sleep.
It doesn’t matter if you take a warm cup of milk or you add it to a cup of tea, they can be relaxing.
In addition, low-fat milk is highly nutritious. It is low in calories but rich in calcium and vitamin D, which aid sleep.
Kiwifruit is also known as Chinese gooseberry. This fruit is nutrient-dense and low in calories.
Although research is still being carried out on this food, it is found to be high in vitamin C and other nutrients. All of these will regulate blood pressure, boost wound healing, maintain bowel health and promote sleep.
Those who had two kiwifruits for 4 weeks before they went to bed fell asleep quicker and slept better, according to research.
Kiwifruits contain melatonin, carotenoids, potassium, magnesium, calcium, folate, flavonoids and anthocyanins, all of which promote good sleep.
The herbal tea chamomile is made as a traditional remedy for insomnia.
Chamomile tea is believed to contain ingredients that can induce sleep. Ingredients like apigenin, a flavonoid compound found in chamomile tea and they can cause a person to sleep.
GABA A receptors are activated by Apigenin and this process enhances sleep.
Research is still ongoing in this area but chamomile tea is a nutritional drink and it relaxes the body and mind.
Walnuts are edible fruits rich in healthy fats, fibre, vitamins and antioxidants. Melatonin, serotonin and magnesium are the other nutrients in Walnuts. And these nutrients promote good sleep.
Even though Walnuts have a high melatonin content, there’s no evidence that the fruit improves the sleep cycle.
Tart cherries are also known as sour, dwarf or Montmorency cherries. You can enjoy tart cherries dried, frozen or juiced.
Like other foods, tart cherries are packed with melatonin, tryptophan, potassium and serotonin. According to research, the antioxidant known as polyphenol and found in tart cherries may promote sleep.
There are claims that the consumption of cherries improved sleep among other health benefits.
Tart cherries also have anti-inflammatory substances that regulate pain after exercise and improve cognitive function.
You can snack on tart cherries hours before bedtime.
Fatty fish has a high amount of vitamin D and omega-3 fatty acids. These nutrients are regulators of serotonin, a hormone that helps with falling asleep and waking up.
Other sleep-promoting nutrients like potassium, zinc, calcium, magnesium and folate are found in fatty fish.
A group of people was fed 300 g of Atlantic salmon thrice a week for 6 months. It was found that they quickly fell asleep than those who had chicken, pork or beef.
According to the findings of the report, the sleep benefit was derived from the increased intake of vitamin D through fatty fish.
Barley grass powder
GABA, calcium, potassium, magnesium and zinc are found in high proportion in barley grass powder. All of these nutrients promote sleep.
Barley grass powder can also help prevent other abnormal conditions. You can mix it into smoothies, salad, soups and even scrambled eggs.
Alternative Natural Remedies for Insomnia
There are other natural remedies for insomnia asides from taking the foods mentioned above. However, before embarking on a routine, you can seek medical advice to know the best remedy for you.
If you want to improve your sleep cycle without taking the food above,
- Exercise regularly.
- Do not skip meals.
- Avoid foods that can cause heartburn.
- Do not go to bed immediately after eating, give it at least two hours.
- Avoid caffeinated foods and drinks.
- Avoid surgery foods and go for whole-grain meals.
Insomnia is an unpleasant condition. What you eat and do can impact how well you sleep.
So, if you want to get a good sleep cycle, watch what you eat. Particularly, nuts, fruits and seafood improve sleep.
Most foods that are highly nutritional promote good sleep. In order to maximize the benefit of sleep-inducing foods, take some hours before you go sleep.
Foods That Can Help You Sleep.