Health Tips

Top 10 Foods for a Good Night’s Sleep

Good sleep is essential for overall health. According to experts, a person should get between 7 and 9 hours of sleep each night. However, many people have difficulty getting enough sleep.

One of the most common sleep disorders is insomnia. Among adults, one in every three has occasional insomnia, while one in every ten has chronic insomnia. A change in your diet is an easy, natural way to help cure your insomnia.

Below is a list of foods that can help cure insomnia and promote a well-rested night’s sleep.

1.  Almonds

Almonds have been claimed to improve sleep quality as they contain melatonin. The hormone Melatonin regulates your internal clock and signals your body to get ready for sleep.

2.  Chamomile Tea

Insomnia is traditionally treated with the herb chamomile. It contains flavones, which are known to be good for the body. Chamomile tea explicitly contains apigenin. By interacting with brain receptors, this antioxidant might help you sleep through the night. In a 2011 study, people who drank 270 mg of chamomile tea two times daily for 28 days went to bed 15 minutes faster and woke up much less frequently at night than non-drinkers.

3.  Kiwi

Kiwi fruit is very nutritious and low in calories. Several studies have found that Kiwis can significantly improve sleep quality if eaten before bed.

An experiment involving 24 adults consuming two kiwifruits an hour before bedtime has been conducted for four weeks. Researchers found that they fell asleep 42% faster when people ate before bedtime than they usually would have.

4.  Tart Cherry Juice:

There are many health benefits associated with tart cherry juice. Tart cherry juice promotes sleep due to its high melatonin content. An 8 ounce (240 ml) glass of tart cherry juice was given twice daily for two weeks to participants with insomnia in a small study. The juice helped them sleep 84 minutes longer, and it also improved the quality of their sleep.

5.  Fatty Fish

There are several nutrients in fish that can aid in regulating serotonin, which may improve sleep. One of those nutrients is vitamin D. Omega-3 fatty acids are also found in fish, which also improves the quality of sleep. Sleep and waking cycles are regulated mainly by serotonin.

In a 2014 study, participants who ate 300 grams of salmon fish three times per week throughout six months were able to fall asleep faster and be more productive during the day compared to those who ate beef, chicken, or pork.

6.  Warm Milk

Sleeplessness can be treated with warm milk. Sleep-inducing nutrients found in milk include tryptophan, calcium, melatonin, and vitamin D.

Having a warm cup of milk before sleeping is more likely to promote sleep than tryptophan or melatonin. If you take a warm cup of milk before bed, it can serve as a soothing nighttime ritual, comparable to a cup of tea.

7. Bananas

Bananas contain potassium and magnesium, two substances known for their muscle relaxing properties.

Taking these supplements will help you feel more relaxed and sleep better at night.

Additionally, bananas contain an amino acid called tryptophan. When tryptophan reaches the brain, it turns into 5-HTP. It’s then converted into melatonin and serotonin which are both excellent for promoting sleep.

8.  Walnuts

Walnuts contain melatonin, one of the best foods for improving sleep quality. Walnuts may also be beneficial for improved sleep because of their high fatty acid content.

9.  Sweet Potato

Another sleep-inducing food is Sweet potato. There are many nutrients in it, including vitamins A, C, and B6, as well as potassium and manganese. Vitamin B6 not only helps serotonin production but also the sleep-inducing hormone melatonin – so consuming potatoes helps us to feel happy and sleepy. In addition to it, they are also fiber-rich, so you won’t wake up hungry throughout the night.

10. Turkey

Turkey is a nutritious and delicious food. It has tryptophan, an amino acid that is a contributing factor to the production of melatonin. Studies show that eating moderate amounts of protein before bed leads to better sleep quality, such as fewer awakenings during the night.