When it comes to sleep, we fall into two categories. Either you sleep easily, or you stay up on your phone until 3AM wondering how you are going to wake up in the morning. It is important you have a healthy sleep schedule and also make some dietary changes. Below are some of the best foods that will help you sleep better.
This popular fruit is grown throughout the world and is amazing for your health. You can get green or gold kiwi. Various healthy diet call for kiwifruit in your breakfast. This is because it contains several important vitamins and minerals, like vitamin C and E, potassium and folate. But research has shown it is even better if you opt for it at night, as eating kiwi can improve sleep. Studies reported that those who had kiwis just an hour before bed fell asleep faster. Not just this, they even slept better and longer.
Fatty fish is one of the important foods that will help you sleep better. Experts have found concrete evidence of fatty fish being good for your sleep. This particular study concluded that eating salmon three times per week made people sleep better overall. It also improved their mood during the day. The reason for fatty fish being good for your sleep is prevalence of an important nutrient Vitamin B6. Your body needs this vitamin to make melatonin-the sleep hormone. Fishes like tuna, salmon and halibut have the most B6.
There has been a lot of confusion in the past over eating a carbohydrate rich dinner. Several studies gave overall mixed results. Up until it became clear that different types of carbs produced different sleep results. There is solid proof that eating rice for dinner improves sleep. A study conducted in Japan reported that eating rice regularly promotes better sleep. There is another factor impacting the effectiveness of carbohydrates on sleep. It actually matters what you eat with the rice. Make sure you are eating something high in protein along with white rice. This is because protein has a sleep promoting amino acid called tryptophan. Carbohydrates make it easier for tryptophan to reach the brain.
Several cultures suggest that you drink warm milk at night. Having a glass of warm milk with a little turmeric and honey right before bedtime is a common home remedy for sleepless nights. Milk contains 4 sleep promoting compounds namely calcium, vitamin D, melatonin and tryptophan.
Almonds is one of the nutritious foods that help you sleep better at night. You can eat it raw or add it to your dessert. Almonds have high doses of melatonin and by now you know its wonderful effects on your sleep cycle. Just one ounce of almonds contains 76 milligrams of calcium , and 77 milligrams of magnesium. Both these minerals promote muscle relaxation, which in turn leads to better sleep.