Not catching on to a good night’s rest can affect your energy and motivation levels. It can make you feel unwell and lazy during the day so you may struggle to get anything done. Thus, you must ensure to catch at least seven to eight hours of rest at night.
If you find it difficult to get the necessary sleep, one way to promote better sleep is by eating the right foods. Some food items affect your sleep and energy levels. For example, while consuming a cup of coffee can jolt you awake, having alcohol can initially induce drowsiness and cause sleep problems a few hours later.
So, for those of you interested in learning about the food items that encourage sleep, here is a list. Have a look!
Which foods can help you with sleep?
Cherries:
Cherries are a natural source of melatonin, a hormone that regulates the sleep-wake cycle. Consuming tart cherry juice or whole cherries can increase melatonin levels and improve sleep quality.
Kiwi:
Kiwi is rich in antioxidants, vitamins, and minerals, including serotonin, which helps regulate sleep. Consuming kiwi before bedtime may shorten the time it takes to fall asleep and improve sleep duration and quality.
Bananas:
Bananas are a great source of potassium and magnesium, which act as natural muscle relaxants. These minerals can help calm the body and prepare it for sleep. Additionally, bananas contain tryptophan, an amino acid that gets converted into serotonin and melatonin, promoting sleep.
Almonds:
Almonds are rich in magnesium, which has been shown to improve sleep quality. Magnesium helps regulate neurotransmitters involved in sleep and relaxation. A handful of almonds as an evening snack can contribute to better sleep.
Warm Milk:
For those wondering how to get good sleep, warm milk has been a traditional remedy for promoting sleep. It contains tryptophan, which increases serotonin levels. The comforting warmth and the presence of tryptophan can help relax the body and induce sleepiness.
Herbal Teas:
Chamomile tea, valerian root tea, and lavender tea are known for their calming properties. These herbal teas can help reduce anxiety, promote relaxation, and improve sleep quality. Sipping on a warm cup of herbal tea before bed can create a soothing bedtime routine.
Whole Grains:
Whole grains such as quinoa, brown rice, and whole wheat bread have a low glycemic index and can help stabilise blood sugar levels. Consuming complex carbohydrates a few hours before bedtime can promote the release of serotonin and aid in falling asleep faster.
It is important to note that while these foods can be beneficial for sleep, individual responses may vary. It's recommended to experiment and find what works best for you. Additionally, establishing a consistent sleep routine, creating a sleep-friendly environment, and practising relaxation techniques can further enhance your sleep quality.
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