6 Best foods and practices that can help you get a quality night sleep
Lack of sleep is a unique stress that can cause a chronic stress response in the body, getting enough quality sleep, can reduce your risk of developing certain chronic illnesses.
Getting enough quality sleep, keeps...
6 Best foods and practices that can help you get a quality night sleep
Lack of sleep is a unique stress that can cause a chronic stress response in the body, getting enough quality sleep, can reduce your risk of developing certain chronic illnesses.
Getting enough quality sleep, keeps your brain and digestion system healthy and boost your immune system. Generally, it is recommended to get around 7 to 8 hours of sleep every night to enable the brain and body function at its best.
There are many practices and food diets we can use to promote good sleep, Let’s discuss them;
Almonds;
They are an excellent source of nutrients like magnesium and sleep-hormone melatonin. Studies have proven that almonds may also help boost sleep quality.
Magnesium’s role in promoting sleep is thought to be due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol which is known to interrupt sleep.
Due to these two properties that are contained in almond, It makes them a great food to eat before going to bed.
Chamomile;
Chamomile tea is a popular herbal tea which has great health benefits. some evidence has shown that drinking chamomile tea may boost your immune system, reduce anxiety and depression and improve skin health.
In addition, chamomile tea has some unique properties that may improve sleep quality. Chamomile tea contains antioxidants, therefore taking it before bedtime will certainly improve the quality of your sleep.
Banana;
They’re high in potassium and magnesium, which helps relax muscles and nerves and promotes healthy circulation and digestion.
They are also rich in vitamin B6 and this vitamin found in bananas converts tryptophan into serotonin, a brain chemical that makes you feel better and sleep better too. So, grab a banana before bed and get a relaxing night of sleep.
Kale;
Kale is high in potassium and calcium, both of which have sleep-inducing properties.
If you don’t want to crunch on kale right before bed, include it in a salad as part of your evening meal. It’s never too early in the day to start planning for a good night’s sleep.
Sweet Potatoes;
Sweet potatoes are a good source of potassium, which relaxes muscles and nerves and aids circulation and digestion.
They can be greatly baked, but you can also make some sweet potato fries. so try getting some sweet potatoes and add to your diet to start getting quality and good night sleep.
Tart Cherry Juice;
Cherry juice is a natural source of melatonin and tryptophan, but what makes tart cherry juice so amazingly effective is the Proanthocyanidins, the ruby red pigments, that contains an enzyme that reduces inflammation and decreases the breakdown of tryptophan.
studies have also proven that the sleep-promoting hormone present in tart cherry which is melatonin, may help induce a good night’s sleep.
Best practices to help you sleep better
- Develop a sleep routine
- Engage in some workouts or exercises
- Change the way you eat, Eat healthier foods
- Quit smoking before bed
- Don’t take drinks contains caffeine before bed
- Use your bed only for sleeping
- Switch off the lights when you go to bed. ( Black Out)
Final Thoughts;
These foods contain high amounts of specific sleep-regulating hormones, antioxidants, and nutrients, such as magnesium, that are known to enhance sleep by helping you fall asleep faster and enjoy a quality good sleep.
To get full benefits of these sleep-enhancing foods, it may be best to consume them 2–3 hours before bed. This is because eating immediately before going to sleep may cause digestive issues. Thereby causing difficulties in getting quality sleep.
