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14 Foods that can promote a sounder sleep

Both sleep and food are top priorities in life. According to studies, people who sleep less are more likely to consume energy-rich meals, eat fewer vegetables, and have more irregular eating habits. In return, people who are sleep deprived are most likely to live an unhealthy lifestyle. 

Sleep physically clears the mind by gradually removing poisons from the brain. Some foods have been found to boost the synthesis of melatonin in the body, which may help encourage a good night’s sleep. In this post, we will explore dietary choices to help you sleep better.

  1. Fish: Fish like salmon, halibut, and tuna contain are high in omega-3 fatty acids and vitamins B6 and D. These have been shown to assist with the release of serotonin which works to establish a sound sleep/wake cycle. Melatonin is also found in oily fish. A hormone generated by your brain’s pineal gland. It is mainly in charge of regulating your body’s circadian rhythm to maintain your normal sleep cycle. Furthermore, this is important because it has been discovered that B6 vitamin injections improve melatonin production.
  1. Yogurt: Tryptophan is found in dairy products such as milk, cottage cheese, and plain yogurt. The consumption of this amino acid has been proven to decrease depression and enhance sleep duration. Your body converts tryptophan into two hormones, serotonin and melatonin, which encourages a comfortable night’s sleep.
  1. Kale:  This leafy green, like yogurt, is high in calcium, which aids in the production of sleep hormones. It specifically enhances the brain’s utilisation of tryptophan in the production of melatonin. The same is true for all dark leafy greens, particularly collards, spinach, and broccoli.
  1. Bananas: Bananas are rich in potassium, which enhances deep sleep and can help reduce Wake after Sleep Onset (WASO). Most notably, they contain natural sedatives like tryptophan and magnesium which act as relaxants and help reduce stress.
  1. Eggs:  While eggs are more popularly consumed in the morning, they contain a lot of tryptophan. Specifically, egg whites help the body prepare for nighttime by generating melatonin.
  1. Almonds: Among its other health benefits, almonds are known to contain a good amount of melatonin. Not only that, but almonds are also a healthy evening snack since they are high in beneficial fats and low in sugar and saturated fats.
  1. Walnuts: Walnuts include melatonin, serotonin, and magnesium, all of which encourage and regulate sleep. Thus, if you are having problems sleeping, taking a handful of walnuts is enough.  
  1. Milk: Milk is a traditional home treatment for insomnia. It includes four sleep-inducing substances; namely tryptophan, calcium, vitamin D, and melatonin. Milk has also been found to enhance sleep in older individuals, particularly when combined with mild workouts.
  1. Kiwi: Researchers have found one study that participants who ate two kiwi fruits an hour before bedtime for four weeks had better overall sleep time and sleep efficiency. It was also found that these participants took exponentially less time to fall asleep. Furthermore, the fruit contains melatonin, potassium, folate, carotenoids, calcium, and other sleep-inducing minerals.  
  1. Cherries: If you suffer from sleep difficulties, cherries, especially tart cherries, can significantly help. Melatonin, a sleep-inducing hormone, is abundant in sweet cherries. As a result, drinking a glass of cherry juice before going to bed can lessen the intensity of insomnia and improve overall sleep efficiency.
  1. Chamomile tea: The herb has long been used as a sleep aid. Researchers believe that chamomile’s sleep-inducing effects are due to a flavonoid component called apigenin. Apigenin binds to certain receptors in the brain, which may reduce anxiety and promote sleep. According to the research of 60 nursing home patients, those who took 400 mg of chamomile extract daily had considerably better sleep quality than those who did not.
  1. Passionflower tea: Passionflower is a type of exotic vine flower with tentacle-like petals that are curled purple or blue. One rat research discovered that this flower dramatically enhanced slow-wave sleep, decreased rapid eye movement sleep, and helped the rats sleep faster. 
  1. Barley grass powder: Barley grass is a popular component in drinks, supplements, and greens powders. GABA, calcium, tryptophan, zinc, potassium, and magnesium are among the sleep-promoting chemicals found in barley grass powder. According to a 2018 study, barley grass powder may enhance sleep and aid in the prevention of a variety of other diseases. 
  1. Oats: Tryptophan is an amino acid found in oats that the brain turns into serotonin, which calms the body before going asleep. Oatmeal, like rice, is heavy in carbohydrates with a bit more fibre and has been linked to sleepiness when taken before night.

Final thoughts: 

Researchers observed the nutrition and sleep of a group of healthy people over the course of five nights and discovered that dietary choices during the day did impact sleep. Specifically, consuming less fibre, more saturated fat, and more sugar throughout the day is associated with lighter, less restorative sleep. Products like EatWell will provide nutrient rich whole food meal plans which will help aid all facets of your health, from maintaining, losing or gaining weight, having more energy through the day and sleeping soundly.

Food has a strong relationship with serotonin, a vital hormone that promotes proper sleep. As a result, you should attempt to eat meals that relax the body, raise serotonin levels, and prepare you for peaceful sleep.
Some foods and beverages include significant levels of antioxidants and minerals, such as magnesium and melatonin. Both are known to improve sleep by assisting you to fall asleep sooner or remain asleep longer. Furthermore, it may be preferable to take sleep-enhancing meals and beverages 2–3 hours before bedtime to get better sleep altogether. Movewell Health and Fitness, the leading personal trainer in Bentleigh East and the surrounding areas can assist you if you are looking for further information

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