Foods That Help You Sleep Better
Introduction #
Sleep is essential for our physical, mental, and emotional wellbeing. It helps us recover from the day’s activities, rejuvenate our bodies, and restore our energy levels. However, many people suffer from sleep disorders or insomnia that affect their quality of life and productivity. Fortunately, there are natural remedies that can help you sleep better without side effects, such as foods that contain nutrients and compounds that promote sleep and relaxation. In this blog post, I will share with you some of the best foods for better sleep that you should include in your diet to improve your sleep quality and duration.
Body #
1. Tart cherries #
Tart cherries are one of the most potent natural sources of melatonin, a hormone that regulates our sleep-wake cycle and tells our body when it’s time to sleep and wake up. Melatonin is produced in our brain in response to darkness and helps us feel drowsy and fall asleep easier. Tart cherries also contain antioxidants and anti-inflammatory compounds that can reduce pain and inflammation, which are common causes of insomnia. You can eat fresh or dried tart cherries, drink cherry juice, or use them in smoothies, salads, or desserts.
2. Almonds #
Almonds are a great snack to munch on before bedtime because they contain tryptophan, an amino acid that helps our brain produce serotonin and melatonin, two neurotransmitters that regulate our mood, appetite, and sleep. Tryptophan is also found in turkey, but almonds are a more convenient and portable option for busy people who need to snack on the go. Almonds are also rich in magnesium, which relaxes our muscles and nerves and helps us fall asleep faster and deeper. You can eat them raw or roasted, sprinkle them over oatmeal or yogurt, or use them in granola bars or trail mixes.
3. Walnuts #
Walnuts are another nut that is rich in tryptophan, magnesium, and other sleep-promoting compounds such as omega-3 fatty acids, vitamin B6, and vitamin E. Omega-3 fatty acids are beneficial for our brain health and function, while vitamin B6 helps convert tryptophan into serotonin, which in turn becomes melatonin. Vitamin E is an antioxidant that protects our cells from damage and inflammation, which can interfere with sleep. You can enjoy walnuts as a healthy snack or sprinkle them over salads, pasta, or baked goods.
4. Kiwi #
Kiwis are small but mighty fruits that pack a punch of vitamins and minerals that promote sleep. They contain high levels of serotonin, which converts to melatonin, as well as antioxidants and anti-inflammatory compounds such as vitamin C, vitamin K, and potassium. Kiwi also has a unique enzyme called actinidin that can help digest proteins and reduce stomach bloating, which can disrupt sleep. You can eat kiwis alone or use them in smoothies, yogurt bowls, or fruit salads.
5. Chamomile tea #
Chamomile tea is a popular herbal tea that has been used for centuries to soothe the nerves and promote relaxation. It contains apigenin, a compound that binds to certain receptors in our brain and reduces anxiety and insomnia by promoting sleepiness. Chamomile tea also contains glycine, an amino acid that helps us fall asleep faster and improve the quality of our sleep. To make chamomile tea, steep one or two bags of chamomile tea in hot water for 5-10 minutes, then strain and drink it warm or cold.
6. Oatmeal #
Oatmeal is a comforting and nutritious breakfast that can help us sleep better at night. It contains tryptophan, magnesium, and fiber, which are all essential for good sleep hygiene. Tryptophan helps produce serotonin and melatonin, magnesium relaxes our muscles and nerves, and fiber helps regulate our digestion and prevent constipation, which can cause sleep apnea or snoring. You can cook oatmeal with milk, water, or a mix of both, then add your favorite toppings such as nuts, seeds, honey, or dried fruits.
Conclusion #
In conclusion, there are many foods that you can eat to improve your sleep quality and duration naturally. Tart cherries, almonds, walnuts, kiwi, chamomile tea, and oatmeal are just a few examples of the delicious and healthy options that are available to you. By incorporating these foods into your diet, you can enhance your overall wellbeing and enjoy restful nights of sleep. So, next time you feel tired or stressed out, reach for one of these foods instead of caffeine or sugar, and see how it helps you relax and fall asleep easier.