Getting a good sleep at night is of vital importance to the overall health. It not only allows you to perform at your peak during the day but also reduces the risks of becoming a victim of certain chronic illnesses, helps with brain development, boosts immunity and enhances digestion amongst other things.
There are certain things people do that make it difficult for them to get good sleep, but there are also things one can do to enable them to have a restful night every single day. When and what you eat before going to bed is always one of the factors that will determine whether you sleep well or not, and as such, it is important to be very careful with the meals you take just a few hours to bed. Here is a brief look at some of the best foods worth considering when you desire to have a better sleep at night-:
Almonds are considered amongst the superfoods today and they are a wonderful source of several nutrients. Eating almonds on a regular basis has been associated with reduced risks of chronic diseases such as type two diabetes and heart conditions. This is because they are a great source of antioxidants, fiber, and monounsaturated fats. Almonds are also taunted as the best foods to eat if you want to have better sleep.
Pumpkin seeds are a favorite seasonal snack for millions of people around the globe, but one secret many don’t know about it is that they are one of the top meals to consider eating when you desire to have a great night rest. If you don’t have pumpkin seeds, you can always use flaxseeds or sunflower seeds as an alternative.
Tart cherry juice
Tart cherries are not just nutritionally potent, but also considered amongst the best sleep boosters in the world. This is because they have very high levels of melatonin – a hormone used for regulating the sleep of the cycle and for enhancing the quality of sleep. It implies that when you take tart cherry juice and then throw yourself to your bed with the Saatva mattress, it will just be a matter of minutes before you find yourself in slumber land and you won’t have an idea of how you got there. What is even more interesting about this juice is that a study done by Louisiana State University found that if you were to drink tart cherry juice twice every day for two weeks, then you may improve your sleep duration by 1 ½ hour if you are suffering from sleep conditions such as insomnia.
The health benefits of bananas are not in doubt, given that they are one of the best sources of magnesium and potassium. But what most people don’t know about these compounds in bananas is that in addition to being great for refueling muscles after strenuous workouts, they are also natural sleep aids. It means that if you want to enhance the quality of your sleep, then you should consider taking bananas at night before going to bed. They will make a better snack than the coffee or chocolate you may be tempted to take as you wait to go to bed.
A warm bowl of oatmeal taken at night is guaranteed to make you relaxed and sooth you to sleep in no minute. Oatmeal, just like most of the whole grains are highly potent in an amino acid known as tryptophan. This amino acid aids in the production and secretion of hormone serotonin as well as the sleep hormone, melatonin. With a bowl of oatmeal just before bed, you will feel better since your moods will improve, and you will also have an overall sense of relaxation in the mind and the body. With it as your bedtime snack, you will easily create and maintain a steady sleep cycle.
Leafy greens such as collard greens, kales, Swiss chard, and spinach are packed with magnesium and calcium, and they also make a wonderful meal if you desire to sleep well at night. Magnesium and calcium are known sleep-inducing compounds, and getting a good dose of them from leafy greens will not just help you sleep better, but also boost the production of melatonin in the body and help to maintain the circadian rhythm.
Fish rich in omega-3
Fish such as tuna, halibut, and cod have very high content of tryptophan – a compound necessary for the production of sleep hormone, melatonin. Others such as mackerel and salmon are very rich in omega-3 fatty acids and magnesium – compounds known to aid the sleep process. Adding these fish to your diet will immensely help you have a good night’s rest, though you should be careful with the rest of the other fish. They may not just be bad for your health, but since some fish are very satisfying, you could end up with a full stomach, and this will not be good for your health and the sleep process.
Pineapples are rarely praised for their health benefits because of their high sugar content, but if you are looking for the right fruits to eat to help you sleep better, then it is one of the best options you will ever have. Pineapples can raise the levels of melatonin in the blood, and since melatonin is the hormone you need to sleep, eating pineapples will without a doubt help you fall asleep faster and help you have a better sleep at night.
Walnuts are also very rich in tryptophan, and as such, they help in the production of serotonin and melatonin in the body. One unique thing about walnuts is that they have their own source of melatonin which will increase the concentration of melatonin in the bloodstream, and as such, eating walnuts before going to bed will make you fall asleep faster. This is according to a study published in one of the leading nutritional journals.
Chamomile tea is a favorite drink for many people before going to bed. The tea is basically a sedative and it can increase the levels of glycine in the body. Glycine is the chemical needed to relax and soothe the muscles and thus taking chamomile tea just before going to bed will come with a lot of soothing that will make it easy for you to fall asleep faster and enjoy a deep sleep.