Getting a good sleep is paramount in your overall health. It keeps your brain healthy, boosts your immune system and reduces the risk of developing certain chronic disease.
It is generally recommended that you sleep between 7 to 9 hours of uninterrupted sleep at night. There are many strategies that can be used to promote good sleep including changing your diet as some foods and drinks have sleep promoting properties.
Here are five food ideas to help you sleep well:
- Kiwi Fruit
Kiwi is a source of antioxidants and serotonin, which may help improve sleep onset, duration and efficiency which refers to percentage of total time in bed actually spent in sleep – in adults with sleep disturbances according to a study.
Kiwi possess numerous vitamins and minerals notably vitamins C and E as well as Potassium and Folate. In a study people who ate 2 Kiwi one hour before bedtime found that they fell asleep faster, slept more and had better quality sleep.
2. Nuts
Nuts like almonds, walnuts and cashews are often considered to be a good food for sleep. Nuts contain melatonin as well as essential minerals like magnesium and zinc that are essential to a range of body processes.
In a clinical trial using supplements, it was found that a combination of melatonin, magnesium and zinc help older adults with insomnia get better sleep.
3. Rice
Studies of carbohydrate intake and sleep have mixed results, overall some evidence connects rice consumption with improved sleep.
The impact of carbohydrate on sleep may be influenced by what is consumed with them. For example, a combination of a moderate amount of protein that has tryptophan, a sleeping promoting amino acid and carbohydrates may make it easier for the tryptophan to reach the brain.
Also, a study of adults in Japan reveals that those who regularly at rice reported better sleep than those who ate more bread or noodles.
4. Fatty Fish
A research study found that fatty fish may be a good food for better sleep. Study over a period of months found that people who ate salmon 3 times per week had better overall sleep as well as improved daytime functioning.
5. Bananas with Peanut Butter
This combination is not only magnesium-rich, it will also help to blunt spikes in blood sugar and can be helpful to those with diabetes.
Other food that have sleep promoting properties are:
- Oatmeal.
- Dairy products.
- Herbal tea (Chamomile Tea & Passion Flower Tea).
In conclusion, getting enough sleep is important for your health. To reap the benefits of sleep enhancing foods and drinks, it is may be best to consume them 2 – 3 hours before bed. Eating immediately before going to bed may cause digestive issues such as acid reflux.
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