Sleep is extremely crucial to our health. You can go a longer amount of time without eating, but you can’t go more than eleven days without sleep. You would be surprised to learn how many foods can actually affect your sleep patterns along with your sleep quality. Following is a list of food that enhances the quality and pattern of your slumber:
Herbal teas are generally relaxing before bed and help to calm your body, but chamomile tea specifically has extra sleep aid potential.
Along with its other health benefits such as boosting the immune system and skin health, it has also been found that it has the qualities needed for a good, deep sleep. This is believed because of the presence of apigenin. This is a type of antioxidant that affects the brain in such a way to even result in a reduction of insomnia. Moreover, it encourages sleepiness generally in the body by relaxing it. The studies have shown that chamomile tea can play a vital role in improving the quality of sleep. In a study, thirty-four participants were made to drink chamomile tea for about thirty-eight days. The study concluded in showing that chamomile tea drinkers experienced a heavier sleep than those who didn’t.
Tart Cherry Juice
Tart cherry juice has several health benefits like reducing inflammation and fighting off free radicals, but it also has been shown to have great benefits for those struggling with insomnia. This happens because of the presence of melatonin (as a sleep aid). Melatonin is a hormone that the body produces naturally in order to keep the sleep cycles of the body regulating. When the body suffers from a deficiency of melatonin, it can create great disturbances while sleeping such taking longer time to sleep or having abnormal sleep patterns. A study showed that people who drank tart cherry juice in breakfast and after dinner experienced improvements in their sleep-wake cycles than those who didn’t.
Fatty fish are fish that contain high amounts of fats and oils. These fish are famously known for their health benefits with regards to the presence of vitamin D3 and omega-3 fatty acids. Omega-3 fatty acids have been found to aid sleep and when in combination with vitamin D, they result in high production of another relaxing hormone called serotonin. Serotonin is an important hormone for people struggling with sleep difficulties. In research, men who ate fish had a better sleep and faced fewer difficulties while falling asleep than men who ate chicken or beef; this is because the serotonin and omega-3 fatty acids help to calm the nerves and prepare the body to go to sleep.
Many dry fruits such as walnuts, almonds, and pistachios are known for their sleep aid. Walnuts have great amounts of omega-3 fatty acids which can help in producing serotonin which in turn aids in calming the body and relaxing the muscles. Moreover, the production of serotonin increases the quality of sleep; i.e., you can stay asleep better. It is also considered, amongst its other health benefits, to be an excellent source of sleep controlling hormones.
Almonds have numerous health benefits because of the high amount of fats, proteins, and minerals present in it. It has also been found to have a larger amount of a naturally produced sleep-regulating hormone called melatonin; however, pistachios rank the highest among dry fruits that contain melatonin. Still, snacking on a handful of almonds will help you sleep on time and may avoid disturbances wake you up through the night. Moreover, they also have high amounts of magnesium. Magnesium is an important mineral which is important to improve the quality of sleep. It has even been studied to have properties to relieve insomnia.
White rice is a common food that is used as a staple food in a large number of countries. White rice contains some minerals and vitamins along with a high amount of glycemic content. Glycemic indexes in foods are studied to improve the quality of sleep. In a surveyed study, people were studied about their quality of sleep according to their intakes of white rice, noodles, and bread. People who ate white rice were observed to have a better sleep pattern and quality. In addition, it was concluded that white rice could help in increasing the duration of sleeping as well.
Lettuce has been studied to show sleep aiding properties as it contains lactucarium. Having a salad before bed can actually help you sleep better. Lactucarium is studied to have sedative properties. The sedatives in lactucarium affect the brain in a similar way to how opium affects it. You can even have a brewed beverage. You can add a few lettuce leaves to simmering water and drink it before bed.
Tuna and Salmon
Fish like halibut, salmon, and tuna can also help you in sleeping better. These fish contain vitamin B6. Vitamin B6 aids in the production of serotonin. Serotonin and magnesium supplement helps in relaxing the muscles and the nerves. Also, vitamin B6 also aids the body in producing melatonin as well, an important sleep-regulating hormone that the body produces in order to help the body get ready to sleep and relax.
Passionflower tea is a type of herbal tea that has extensive health benefits. It has been known for its anti-inflammatory properties. It also helps in the reduction of anxiety which can help you sleep better. Like some other herbal teas, it also has apigenin which also has calming properties. Consuming passionflower tea also increases the body’s ability to produce GABA, another type of chemical that relaxes the brain. Therefore, passionflower tea is very calming which can encourage the feeling of sleepiness and help you sleep better. A study proved that adults who drank passionflower tea before going to bed slept better than the group of those who didn’t.
It is concluded that sleep is the most important thing for a human being if it is not taken properly or on time a person feels disturbed. So some food is listed above in the article to help a person to take a good proper sleep and helps to calm their body.