Sleep has an impact on every aspect of your health. However, certain foods and drinks influence your sleep cycle and can help you sleep better or stay awake as required. Your sleep duration and quality might result in various health conditions, such as diabetes, obesity, hypertension, and heart-related disorders.
Now, the problem is getting adequate sleep can be pretty tricky. Following the study conducted by the Centers for Disease Control and Prevention, 33% of the adults are unable to get the requisite sleep that they need. Several amino acids, chemicals, enzymes, hormones, and nutrients work together to influence your sleep cycle and give you quality sleep.
These include melatonin, calcium, tryptophan, gamma-aminobutyric acid (GABA), magnesium, L-ornithine, potassium, pyridoxine, antioxidants, B vitamins, serotonin, vitamin D, acetylcholine, copper, histamine, zinc, and folate.
Even though several foods have a low degree of sleep-promoting compounds, only a few have concentrations, potentially triggering the person’s sleep cycle. Now, employing scientific research and traditional knowledge, we have come up with a list of some of the best foods and drinks that can help you sleep better at night. So let us get started and address them one by one.
Turkey is nutritious and delicious. It is a rich protein source, and a roasted turkey offers approximately eight grams of protein for every 28 grams of turkey. Protein aids in appetite regulation and helps keep your muscles strong.
Moreover, Turkey has certain vitamins and minerals, such as phosphorous and riboflavin. It is also a rich selenium source. However, only three-ounce of Turkey can cater to 56% of your daily requirement.
‘If you have turkey on Halloween day, you must know how good you sleep that day,’ comments Ashley, an online reviewer who did the best fish finder under 500 reviews.
It is because turkey is known to induce sleepiness. It contains tryptophan, an amino acid, which aids in boosting melatonin production. This protein is associated with good sleep quality.
Figs are an excellent source of iron, potassium, calcium, and magnesium, and all of these minerals aid in improving muscle contraction and blood flow in the body. These are two vital body functions for sound sleep.
More so, if you enjoy eating something sweet after your meals, you can eat figs. They have natural sugars. So, they can satiate your sweet tooth and also help you sleep better at night. Moreover, every fig has a good fibre content, which enables you to stay fuller for longer.
Fresh herbs have a soothing impact on the body. For instance, basil and sage have chemicals that lower tension and induce quality sleep.
‘I love eating pasta for dinner, and I use basil and sage for making the pasta sauce, and it truly helps me improve my sleep quality,’ shares Jessica, an online educator who offers online poetry class.
Home-made sauces have a low calorie and sugar content compared to store-bought sauces. But, when you use herbs to help you sleep better, avoid using black pepper or red pepper at night. These have a stimulatory impact.
Almonds have a higher melatonin level in them. This is a hormone responsible for the regulation of your sleep and waking up cycle. In addition, an ounce of almonds contains 76 mg of calcium, 77 mg of magnesium, and two minerals, which aid in promoting muscle relaxation and better sleep.
Further, almonds are an incredibly healthy evening snack. They are good fat sources and have low saturated fat and sugar in them.
‘I have always suffered from sleeping disorders, and it ends up leaving me to feel groggy in the morning. This was when my friend recommended me to have 8–10 almonds before sleeping, and it has certainly helped me sleep better,’ comments Robert, an online reviewer who did the best flushing toilets review.
Kiwi is a small oval-shaped fruit, which is largely popular in New Zealand, even though it is grown in various countries. You can find both gold and green varieties of kiwi, but the green kiwis have relatively higher production.
Kiwis are an excellent source of vitamins and minerals, and they have a high vitamin E and C content in them. Kiwis also have a good folate and potassium content. In addition, some studies suggest kiwis induce sleep. A study suggests that people who ate two kiwis at least an hour before retiring to bed slept better and faster.
More so, they also experienced quality sleep. There is no substantial evidence on what it is in kiwis that promote sleep. Still, researchers believe that their antioxidant properties, high serotonin concentration, and ability to cater to folate deficiencies make them one of the best foods to induce sleep.
Fish is a rich vitamin B6 source. Fish such as tuna, halibut, and salmon have the maximum vitamin B6 content in them. It is the B6 vitamin, which results in melatonin production that is majorly stimulated when you are in the dark. So, when you consume fish for dinner, it can trigger melatonin in your body when you switch off the lights.
Yoghurt is a rich calcium source. Calcium processes the hormones, which aid in improving your sleep quality. Two key hormones present in yoghurt include melatonin and tryptophan. Of course, you can find calcium in other dairy products, too. So, if you do not like yoghurt, you can try cheese, crackers, and milk.
‘I always have a bowl full of yoghurt before bedtime. It helps me sleep quicker and faster,’ shares Joe, an online reviewer who did the best trimmer for balls review.
Bananas are incredibly nutritious and highly delicious. They have a high potassium content. Potassium is a vital mineral that aids in improving your sleep quality and helps you achieve deep sleep.
More so, bananas are nature’s sedative. They have magnesium and tryptophan in them. So, on any day, if you are experiencing a tough time sleeping, you can just grab a banana and eat it as your nighttime snack, and it will alleviate your hunger and sleep issues.
Tommy Williamson did his degree in psychology at the University of Edinburgh. He is interested in mental health and well-being.