7 Common Foods That Can Improve Your Sleep

Sleep is a vital indicator of general strength and well-being. We spend up to one-third (1/3) of our lives asleep.  Absence of proper sleep triggered by an unhealthy lifestyle upsets your health significantly leading to cerebral and physical disturbances.

In order to make the situation worse, some stimulating substance such as coffee and energy drinks; alarm clocks and exterior lights—including those from electrical devices—disturb our normal wake/sleep cycle. 

A report from NSF (National Sleep Foundation) says that nearly 60 percent (%) of adults have sleep disturbances.

Most of us know that receiving a good quality night’s sleep is key, but very few of us actually get those eight hours of compulsory sleep.

What are the reasons for sleep problems?

There are several causes of sleeplessness with some of them being, obesity, and stress, instabilities in body systems, consumption habits, sensitive status, and alcohol and drug abuse. Our eating habits impact our quality of sleep.

Agreeing to a study conducted in 2016, consuming more fiber and less saturated foods increases the quality of sleep.

Examples of foods that help you sleep better.

Complex Carbs

To have a good quality sleep, you must escape eating simple carbohydrates such as pasta, cakes, sweets, cookies and foods that contain a greater amount of sugar.

For good and quiet sleep, it’s important to embrace complex carbohydrates in your diet, which includes of bread made from oat meal, whole grains and brown rice.

Lean protein for deep sleep

Eating of lean proteins can support in improving your quality sleep. Lean proteins are overloaded with tryptophan and amino acids which increase the serotonin levels in the body. Serotonin is an important hormone for inducing sleep.

Eat foods that are rich in amino acids such as fish, turkey and low-fat cheese. But remember to escape deep fried fish, high fat cheese or over fried chicken.

Heart-friendly fats

Unsaturated fats aid in improving the serotonin levels in the body, which is beneficial in augmenting sleep and also develops heart health.

These fats can be obtained from foods such as butter, walnuts, almonds, pistachios, peanut and cashews; which are both healthy and appealing.

Avoid foods such as potato chips, French fries, or other high-fat snacks and junk foods.

Be careful with the beverages

One must be vigilant with drinks, as some of them can bring sleep while others deny you of good sleep. One glass of warm milk at night aids in having a quiet night sleep.

Herbal tea with peppermint or chamomile can also function in the same way. You must escape beverages that contain caffeine.

Caffeine is a Central Nervous System stimulant that aids you to stay awake.

 

Miraculous Herbs

It’s important for you to be devoid of hassle to get a good quality sleep. Fresh herbs such as sage and basil leaves assist your body to cool down.

These leaves have certain chemicals that stimulate sleep by decreasing your stress levels.

At the same time, you must shun herbs such as black pepper or red pepper at nights as these keep you awake owing to their stimulatory effects.

Healthy vegetables

 Vegetables like lettuce and Kale contain high levels of  calcium and lactucarium. Lactucarium possesses calming properties and has an opium-like effect on the brain.

A mixture of lettuce leaves and hot water can be very effective before bed. Kale has calcium (K) which improves the production of melatonin, a hormone which controls your sleep cycle and allows a good night rest.

Seafood that can cause sleep

Another good source of tryptophan is crustaceans, like lobster or shrimp may bring on a stress-free sleep.

Crustacean seafood is good source of tryptophan which aids in producing serotonin. Higher serotonin levels support in inducing good quality sleep.

As sleep has a enormous influence on your overall health. You must select those healthy foods that aid in stimulating your sleep.

Try the above tips to escape rotating and tossing during the nights. Get restful sleep when you hit your bed.

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