8 Natural Foods that can Help you Sleep Well
By Botts - 10:02 AM
The only thing which can keep you fresh all day long is proper sleep. A proper sleep ensures good physical and mental health. Talking of sleep includes not only sleep itself but the timing, duration, and quality all considered to be the key factors.
If you are sleep deprived then we suggest you not to take medicines to overcome it, but tackling it with food would be a wise decision.
Here is a list of foods that will not only help you deal with the sleep malfunction but to fulfill your nutritional requirements.
Almonds
An ounce of almonds contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep. It also contains high doses of melatonin which plays a vital role in your natural sleep-wake cycle. It is used in supplements which are helpful in treating sleep disorders and insomnia.
Pistachios
Pistachios are a complete pack of protein, vitamin B6, and magnesium, all of which contribute to better sleep. But the intake shouldn’t exceed an ounce as it is too high in calories and can have the reverse effect of keeping you awake.
Warm milk
Though it brings back the childhood memories, now it makes sense when we look it technically behind the logic of drinking milk before getting to bed. Milk contains tryptophan, calcium, vitamin D, and melatonin all of which are sleep-promoting compounds.
Chamomile tea
It is famous for calming nerves and considered to be a traditional remedy for insomnia. It contains antioxidants which help in fighting against cancer and heart disease. It not only also reduces depression and anxiety but also improve skin health.
Dark Chocolate
Dr. Gerben Van Ooijen from the school of Biological Sciences, University of Edinburgh, revealed that a vital nutrient found in dark chocolates can help a person sleep better at night. This vital nutrient suggested by Dr. Ooijen is Magnesium which helps cells to cope in the body's circadian rhythm. The circadian rhythm is the one responsible for sleeping, waking and temperature of the body.
Bananas
Magnesium and Potassium are best to promote sleep as they are natural muscle-relaxants and both are present in banana. Potassium is also best for cardiovascular health and cognitive functioning.
Walnuts
No doubt Walnuts are rich in magnesium, phosphorus, copper, and manganese. Consumption of Walnut ensures good heart health and reduce high cholesterol levels. It is a good source of tryptophan that helps sets your sleep-wake cycles.
Honey
Its natural sugars raise insulin, letting tryptophan enter the brain. Tryptophan helps in producing melatonin and put your body to sleep. You can add it to tea, or have it with cinnamon. For sleep, raw honey is a better choice in comparison to pasteurized honey.
For better results it is advised to consume any of them 2–3 hours before bed; as eating immediately before going to bed could cause digestive issues. The above foods mentioned are commonly known for promoting sleep and relaxing mind or body. In case of any specific medical or health condition, you should better ask your doctor before adding to routine.
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