A good night’s sleep is of utmost significance as it is incredibly vital for the overall health. This may reduce the risk of some of the chronic ailments and also assist you in staying in in shape. You can keep the brain and the digestion healthy and boost the immune system manifolds if you are able to sleep well.
It is generally recommended to sleep between 7-9 hours, though many people struggle with it and cannot get enough of it even after the best efforts.
There are various strategies that you can use for promoting good amount of sleep. One of the simplest ways is to change your diet. Here are some of the foods that can help you grab a good night’s sleep. Just read on.
- Selenium – A deficiency in selenium can give rise to sleep abnormalities. It is also critical for the functions of your thyroid and that of your immune system. The great sources of this are sunflower seeds, brazil nuts, oysters, beefs, cremini mushrooms and chicken.
- Figs – The figs consist of magnesium, potassium, calcium and iron. These minerals assist with the muscle contraction and blood flow that are key for falling asleep. Apart from crushing the dessert carvings, the figs also pack some added fibre that will keep you full.
- Soy Foods – The soy foods like miso, tofu and edamame are rich in isoflavones. These compounds enhance the serotonin production which is a brain chemical that influences the sleep-wake cycle of the body. The people who eat two or more than two soy servings a day sleep longer and are reported to experience a great quality of sleep.
- Turkey – Turkey happens to be quite delicious as well as nutritious that provides 28 grams of protein and regulate the appetite. Turkey is a good source of a number of vitamins and minerals, too. There are also phosphorus, riboflavin and selenium. Many people claim that turkey is a great food to consume because of its ability to promote sleepiness although its role in sleep has not been tested. But there are certain properties of turkey that make people tired after consumption. It contains amino acid tryptophan that enhances the production of the sleep regulating hormone melatonin. Moreover, turkey contains protein and consuming moderate amount of the same also helps to enhance the quality of sleep including less waking up. So as turkey induces tiredness it can be a great food to be consumed before retiring to bed.
- Foods Rich in Fibre – Eating more fibre can be key for a better sleep. Eating fibre is associated with slow-wave sleep. The fibre prevents the surges of blood sugar level that can lower the melatonin to a great extent. You can get a lot of fibre boost from the artichokes, beans, quinoa and bran cereal.
- Vitamin C – Research has revealed the fact that people with low blood levels of vitamin C have more sleep issues and are more prone to wake up at night. The excellent vitamin C sources are the superfoods like amla berry, camu berry and acerola cherry. Apart from that, the everyday foods like green leafy veggies, bell peppers, strawberries, kiwifruits, papaya and citrus fruits are also great sources of vitamin C.
- Fish – Most of the fish, especially the halibut, salmon and tuna boast of vitamin B6 that is needed to make melatonin. Apart from that, they are extremely healthy and consist of vitamin D which is over 50 percent of our daily needs. Eating few ounces of fatty fish before bed may assist you to fall asleep faster and sleep more deeply. But more studies are required to arrive at a definite conclusion about the ability of the fatty fish for improving the sleep.
- String Cheese – The kids’ snack stash may come to your rescue when the stomach grumbles. You can have mozzarella cheese or string cheese that offers a satisfying protein especially if you take that with whole grain crackers.
- White Rice – White rice happens to be a grain that is widely consumed as a staple food in many countries. The major difference between the white and brown rice is that the white rice has its bran and germ removed that makes it lower in nutrients, fibre and antioxidants. Apart from that, white rice also consists of a decent amount of few minerals and vitamins. It has also been suggested that higher rice intake was associated with better sleep and longer duration of sleep.
The above are some of the food and nutrients that can induce better sleep. If you often face disrupted sleep or face problems in grabbing a sound sleep you should see your doctor without delay who can guide you and also recommend oral sleep appliance for you so that you can sleep peacefully at night and wake up feeling refreshed and ready to take the world in your stride.
