A good night’s rest is essential for both physical and mental health. Unfortunately, a recent US study shows that nearly 50% of American adults are sleep deprived. While many factors can affect our sleep quality, diet is important. Eating the right foods can help relax the body and mind, stabilize your sleep-wake cycle, and even increase melatonin production to help you fall asleep and stay asleep longer. Here are eight of the best foods to help you get a good night’s rest.
Dairy products such as yogurt, milk, and cheese are good sources of calcium, which helps to promote the relaxation of the body and mind. Calcium also helps maintain a regular sleep-wake cycle, allowing you to fall and stay asleep longer. Reader’s Digest recommends having crackers and cheese before night or even a glass of yogurt. Calcium from dairy products helps the brain use tryptophan from dairy to produce sleep-inducing melatonin.
Bananas contain magnesium and potassium, which promote relaxation and improve sleep quality. Additionally, bananas contain tryptophan, an amino acid that helps to release serotonin, a neurotransmitter that helps to induce sleep. Bananas may help enhance your sleep by improving digestion, encouraging feelings of fullness, and offering sleep-promoting nutrients. As a result, munching a banana at night may help to minimize poor sleep caused by hunger.
What if there is a meal you can prepare easily and eat before bed? Oats are high in fiber and complex carbohydrates, which promote relaxation and improve sleep quality. Additionally, oats contain melatonin, which helps regulate your body’s natural circadian rhythm and sleep-wake cycle. Nevertheless, don’t add too much sugar to the oats. Otherwise, the relaxing benefits will be negated. Instead, cut a banana or other fruit over them.
Turkey is both tasty and healthful. Roasted turkey, for instance, is heavy in protein delivering over 8 grams per ounce, essential for maintaining muscle mass and controlling hunger. Turkey is also a good source of minerals and vitamins, including riboflavin and phosphorus. It’s high in selenium and a 3-ounce serving, delivering 56% of the daily value. The instant pot turkey wings recipe can make a great dinner to boost your night’s sleep.
Walnuts are a well-known kind of tree nut high in nutrients, with over nineteen vitamins and minerals and 1.9 grams of fiber in a 1-ounce (28-gram) portion. Walnuts have high levels of phosphorus, manganese, magnesium, and copper. Walnuts are a great source of omega-3 fatty acids, which promote relaxation and improve sleep quality. Additionally, walnuts contain melatonin, which helps regulate your body’s natural circadian rhythm and sleep-wake cycle. They may also be beneficial to heart health. Walnuts have been researched for their capacity to lower high levels of cholesterol. According to experts, walnuts enhance sleep quality since they are a good source of melatonin.
Sweet potatoes are a good source of nutrients: they’re high in fiber, low in saturated fat, and high in vitamins A, C, and B6, in addition to potassium and manganese. It is not surprising that sweet potatoes are a fantastic sleep aid. Not only will the carbohydrates in sweet potatoes help manufacture serotonin, but they also include the minerals like magnesium and zinc. These two micronutrients function synergistically in melatonin production, which is great for promoting good sleep. Why not stuff your sweet potatoes in a burrito bowl or make them into hash-like fries?
Almonds provide numerous health benefits. They’re a great source of several minerals, as 1 ounce (28 grams) of dry roasted nuts supplies 18% of an adult’s daily phosphorus needs and 23% of riboflavin needs. Experts have linked regular consumption of almonds to a decreased risk of a few chronic illnesses like heart disease and type 2 diabetes. That is due to their high levels of fiber, monounsaturated fats, and antioxidants. The almonds’ antioxidants may shield your cells from the damaging inflammation resulting in certain chronic illnesses.
The antioxidant lycopene is another crucial food for sleep. A recent study discovered that participants who ingested more lycopene had less difficulty falling asleep. The good news is that grapefruits contain lycopene and have the extra benefits of promoting bone and heart health. Lycopene is also abundant in foods such as tomatoes and melons.
Eating these eight foods can help you get a good night’s sleep and improve your overall health and well-being. However, it’s essential to note that the foods listed here are not intended to replace medical advice, so it’s always best to speak to your doctor before changing your diet. It is easy to add these tasty foods to your diet and just observe the difference it has made to your sleep. If the results are positive, once you get the okay from your doctor you can keep them in your rotation.
Do you have trouble sleeping? What do you do to solve your issue? Let me know in the comments below.
Until our next rendezvous…