Having a good diet not only favours your nutrition, it also helps to sleep well. What you eat affects your sleep. Many people find it difficult to sleep at night. One of the important reasons people wake up at mid- night is the blood sugar crash. Most of us snack on cookies, brownies in the evening which results in a blood sugar crash at midnight and wakes you up. Getting good sleep is very important for your overall health as it reduces the risk of certain chronic diseases and boosts immunity. It’s generally advised to get between 7 to 9 hours of uninterrupted sleep each night, though many people struggle to get enough. This is usually caused by a lack of the right nutrients in the body. A lack of sleep in the long term can cause physical and mental health problems down the line. Eating and drinking for better sleep is more than just avoiding heavy foods or caffeine. There are mainly four vitamins and minerals which are found in foods and can promote better sleep: calcium, B6, tryptophan and magnesium. These nutrients help the body produce melatonin, the hormone that is responsible for regulating your circadian (sleep/wakeup pattern). The good news is there are certain foods and drinks which naturally have these nutrients that you can consume and get a peaceful, stress free sleep as a reward.
Here are the best 8 foods that you can eat in your daily routine or going before bed to enhance your sleep quality.
1. Almonds- are a great source of magnesium and have potential sleep- promoting effects.
2. Chamomile Tea- known for its content of antioxidants especially apigenin, it promotes sleepiness.
3. Warm milk- milk contains tryptophan, vitamin D, melatonin and calcium thus can be a relaxing nightly ritual.
4. Tart cherries juice- are a great source of fibre, vitamin C, vitamin E, potassium, polyphenols, tryptophan making it a great source of peaceful sleep.
5. Fatty fish- may help improve sleep because they are a great source of omega3 fatty acids, potassium, magnesium, folate and calcium.
6. kiwi- kiwi is a great fruit for inducing sleep as being rich in melatonin, flavonoids, potassium, folate and calcium.
7. Oatmeal- being the natural source of melatonin, oats are a perfect meal for having great sleep.
8. Bananas- bananas are nature’s sedative, as they contain potassium, magnesium and tryptophan which are great for inducing sleep.
It’s not just food, there are many drinks containing essential nutrients that help aid with sleep. These are almond milk, peppermint tea, chamomile tea, passion fruit tea, valerian tea, etc. It is always advised to avoid consuming high caffeine, high fat, high salt or high water foods before going to bed. Thus, getting enough sleep is very important for your health and eating well can really help you reward yourself with great sleep.