What Are the Foods that Promote Good Sleep?
Getting a good night’s sleep is essential to your overall health. It can boost your immune system, maintain your digestion and brain health, and even reduce the risk of developing chronic illness. What experts generally recommend is getting 7-9 hours of uninterrupted sleep each night, but many people struggle to get enough, so they need to resort to sleep-promoting strategies. If you’re looking to add foods with sleep-promoting properties to your diet, take a look at this list of food essentials.
Kiwis are extremely nutritious low-calorie fruit. For example, one medium-sized kiwi contains 117% of your daily Vitamin C needs, 38% Vitamin K, and 50 calories. Besides a few trace minerals, it contains potassium and folate. It may help lower your cholesterol, reduce inflammation, and benefit your digestive health. There are studies which show the sleep-promoting benefits of kiwi. The chemicals partly responsible for this may be antioxidants (carotenoids and vitamin C) and serotonin. So, grab a kiwi or two for a snack before bed.
Nuts generally come with a wide range of health benefits. Almonds, a type of tree nut, are a great source of nutrients such as riboflavin, manganese, and phosphorous. They’re rich in antioxidants, fiber, and healthy monounsaturated fats. Almonds are also a source of melatonin (sleep-regulating hormone) and magnesium (involved in reducing the stress hormones) which is why they help boost sleep quality. Before sleep, 30 grams of almonds (about a handful) should be enough.
Trout, tuna, mackerel, and salmon are extremely health fatty fish. They are exceptionally rich in vitamin D, as well as omega-3 fatty acids that aid in reducing inflammation and boosting brain health. The combination of omega-3 and vitamin D may enhance sleep quality because both have been shown to increase sleep-promoting brain chemicals, such as serotonin. A few ounces of fish before bedtime may help you snooze more deeply and fall asleep faster.
A well-known source of flavonoids is a favorite herbal tea called chamomile that brings numerous benefits. Flavonoids are antioxidants that help reduce inflammation that often leads to chronic illnesses, like heart disease or cancer. Drinking chamomile tea can help reduce depression and anxiety, boost your immune system, and improve skin health. It also contains an antioxidant called apigenin, which binds to specific receptors in the brain that may reduce insomnia and promote sleepiness. If you want to improve your sleep quality, a cup of chamomile tea before bed would be worth trying.
Bananas, oranges, pineapple, whole tart cherries, and tart cherry juice are excellent sources of melatonin, which may help you wake up less often during the night and fall asleep faster. Also, fruits, such as plums, raisins, prunes, and berries are all rich in antioxidants. Eating a handful of these fruits before bed will undoubtedly benefit your quality of sleep and help you sleep longer.
It’s best to eat them 2-3 hours before going to bed to reap the benefits of these foods. Eating them immediately before bed may cause acid reflux or similar digestive issues.
Working to get rid of bad habits or improve your good ones requires you to stay inspired and motivated. Only by being motivated can you promote your lifestyle, and changing your diet is always one of the essential areas of physical and mental wellness. By having your motivational boosters still with you, you’ll make sure that you’ll never forget to treat yourself right. Check out some great inspirational socks by Inspyr and keep inspiring!