One of the most prevalent sleep disorders is insomnia. One in every three adults has occasional insomnia. At the same time, one in every ten adults have chronic insomnia. In several people, insomnia is nothing but a phase, which may happen because of factors, such as stress.
After the stress is gone, you can again go back to a normal sleeping pattern. Such a form of insomnia can be fixed by incorporating a few natural methods.
Making dietary changes is indeed one of the more natural and easy ways to cure insomnia. Dietary changes mean eating certain kinds of sleep-inducing foods every need and avoiding a few others.
However, by simply eating a few sleep-inducing foods every night, you can be assured of better sleep. But this, in no way, means that you should engorge on these foods to get more sleep. Eating a lot of any kind of food will hamper your chances of enjoying a good night’s sleep.
However, with the right lifestyle changes, following a healthy lifestyle, and eating certain foods can help you get the proper sleep that you crave.
So, what are some of the foods that you desire? Let us address them one by one.
Nuts, such as pistachios, walnuts, almonds, and cashews, are excellent sleep inducers. However, the requisite amount to be consumed may vary from one kind of nut to another. Nuts have melatonin in them, along with essential minerals, such as zinc11, magnesium10, which are vital for your bodily processes.
A clinical trial using supplements deduced that the right combination of zinc, magnesium, and melatonin could better help adults with sleep disorders sleep.
Sarah, an online reviewer who has written top reviews, such as the best crankbait reels, shares, ‘I eat nuts in my evening snack. These fat food sources have a low saturated fat and sugar content and help me sleep better.’
It is a prevalent herbal tea and offers an array of health benefits. Chamomile tea is famous for its flavones. These are a kind of antioxidants, which lower the inflammation that results in chronic diseases, such as heart diseases and cancer.
There is also enough evidence to prove that chamomile tea can strengthen your body and boost your immunity. It even lowers depression, anxiety and improves your skin health. Furthermore, chamomile tea also has excellent qualities that can better your sleep quality.
‘Chamomile tea has apigenin in it. These antioxidants bind to your brain receptors, which promote sleepiness and keep insomnia at bay,’ states Justine, an online reviewer who did the Wahl 9818 vs 9864 comparison review.
A study involving thirty-four adults who consumed chamomile extract two times every day for twenty-eight days usually fell asleep within fifteen minutes. They also experienced a better sleep quality with less night-time wakening than others who did not consume the extract.
Another study involving women who consumed chamomile tea regularly for two weeks showcased a better quality sleep than others. More so, people who drank chamomile tea regularly also reported fewer symptoms of depression, which is majorly related to sleep issues. Having a cup of chamomile tea before going to bed will undoubtedly improve your sleep quality.
Poultry or chicken has tryptophan in them. It is a kind of amino acid, which you can avail of from what you drink and eat.
‘Tryptophan is responsible for the production of serotonin. Serotonin is a mood hormone that enables your body to make melatonin, a hormone responsible for controlling your sleep cycle,’ points out Robin, who did the Saniflo reviews for a prevalent web platform.
Dehydration tends to hamper your ability to fall asleep and stay asleep during the night. Further, it also influences your energy levels. Thus, it is essential to add water-based fruits to your diet to make up for the deficit. A two-cup serving of watermelon is fifty percent water.
So, you will feel hydrated, and your post-dinner hunger pangs will be eliminated because of the volume and fiber in watermelons. Other water-based fruits are apples, oranges, pears, and thirst-quenching cantaloupe.
‘Anytime I have a plateful of rice for lunch, I always feel sleepy,’ shares Jessica, an educator who offers CDR review service. White rice has low fiber and high carbohydrate content. More so, the glycemic index of white rice is also high.
Glycemic index is a measurement of the pace at which food accelerates your blood sugar levels. Experts suggest that consuming foods with a high glycemic index can better your sleep quality.
Remember how your mum used to run after you to feed you a glass of milk before going to bed? Well, it was for a reason, that is, to help you have a sound sleep at night. Dairy is an excellent source of tryptophan amino acid, which is a sleep-inducer. Tryptophan promotes better sleep by increasing the melatonin levels in the body that facilitate a regular sleep cycle.
More so, consuming a glass of warm milk before bed is also known to calm your mind and body. If you like you continually toss on the bed, or find it hard to sleep, you should feed yourself with a glass of warm milk.
So, these are the six best kinds of foods that can help you sleep better at night. Have more such foods to add to our list? Do let us know in the comment box below. We would love to share your valuable suggestions with our readers.