Best Foods For Sleep
An adequate and good sleep is necessary for overall health. Most of the people struggle to get good and high-quality sleep. It is recommended to sleep 8 hours a day.
Lifestyle habits and the food you eat effects your sleep. Certain foods makes your nervous system calm and triggers a sleep-inducing hormonal response, which helps you sleep better. Here are the best foods to eat for better sleep at night.
Warm Milk
A glass of warm milk is an excellent beverage to induce sleep. Tryptophan, an amino acid present in milk converts into serotonin, which has a soothing effect on the brain and makes you sleep well. The calcium content of milk has a nice booster effect on the amino acid.
Almonds
Almonds have many health benefits, lowers the risk of some chronic diseases, type 2 diabetes, heart diseases and help to boost your sleep quality. They are in rich in many nutrients, phosphorus, manganese, riboflavin, healthy monounsaturated fats, fiber and antioxidants.
Almonds contain a sleep-regulating hormone melatonin and the magnesium in them improves the sleep quality, especially for those who have insomnia.
Chamomile Tea
Chamomile tea is the best bevarage to consume before bed for better sleep. The flavonoids, an antioxidants in it reduces inflammation that leads to chronic diseases like cancer and heart disease. The chamomile tea boosts immune system, reduce anxiety, depression and improve skin health. Chamomile tea has some unique properties which improves the sleep quality.
Cherries
Cherries are high in melatonin as well, and a recent study found that regularly drinking cherry juice or eating cherries may help people with insomnia regulate their sleep cycles for better sleep.
Cherries are high in melatonin, a hormone produced by the pineal gland which regulates the sleep-wake cycle. Cherries are’good mental fatigue and stress relievers. According to a study eating about 10-12 cherries a day or drinking cherry juice helps the people with insomnia, regulate their sleep cycles for better sleep.
Yogurt
Yogurt is a good bedtime snack and a sleep super-food which induce better sleep. Yogurt is rich in calcium and vitamin B12, which is needed for processing sleep-inducing hormones trytophan and melatonin amino acids. These helps you to feel drowsier before heading to bed. Greek yogurt is the best one for good sleep.
Dark Chocolate
Dark chocolate is the best sleep inducing foods. It contain serotonin, which has a calming effect on mind and nerves and helps you to sleep better. According to a study, a vital nutrient magnesium, present in dark chocolate, helps cells to cope in the body’s circadian rhythm or internal clock, which is responsible for the different bodily functions such as sleeping, waking and temperature.
So, include these foods in your diet and have a good sound sleep.