Sleep affects every aspect of our health. It plays an important role in our sustenance. mind and body functions, and proper rest can help build a stronger immune system, improve mental and physical health, and increase productivity. If you don't get the recommended seven to eight hours of quality rest each night, you're at risk for high blood pressure, a weakened immune system, and depression. Additionally, other serious conditions such as diabetes, heart failure, and stroke may occur.
from intake sleep supplement like melatonin When you change your bedtime routine, most (exhausted) people try everything they can to sleep better. One area that many people overlook when seeking better sleep is their diet. What you eat before bed affects the quality of your night's sleep.
Here are seven of the best foods to incorporate into your diet to promote better sleep.
Learn more ways to improve your rest here. Wellness Editor's Favorite Sleep Hacksor see how sleep with socks on can help.
Read more: The best mattresses tested by experts
How nutrient-dense foods can help you sleep
The following foods can help improve your sleep quality, as they contain nutrients that generally improve your health and, in turn, your sleep quality. “Eat a variety of whole, unprocessed foods that are rich in antioxidants and fiber,” says Dr. ancient nutrition. “Try to combine foods with a variety of macronutrients (carbohydrates, fats, and proteins) to ensure you're meeting your nutrient needs,” says Ax.
She added that it's a good idea to stop eating two to three hours before bed to give your food time to digest before bed and avoid running into acid reflux problems.
Beyond macronutrients, some micronutrients can also affect sleep, Ax says. If you suspect that something is missing, you should ask your doctor for tests to find out more.
“Deficiencies in vitamin D and magnesium can interfere with sleep. Studies also show that people who are deficient in vitamins E and C, as well as vitamins B12 and B6, may suffer from more sleep problems. There's evidence,” Ax said. “Each of these nutrients affects your sleep cycle in different ways, including playing a role in your circadian rhythm and your body's ability to produce melatonin and other calming chemicals.”
Eat these 7 foods for better sleep
“Foods that promote sleep include foods that contain tryptophan (an amino acid that helps release serotonin), magnesium, vitamin D, and complex carbohydrates,” Ax says. “Foods rich in vitamin C and B vitamins can also help.”
Below are Ax's recommended sleep-promoting foods.
1. Whole grains such as oats and quinoa.
2. Proteins such as chicken and fish.
3. Leafy greens and cruciferous vegetables.
Four. Free range eggs.
Five. Bananas, kiwis, oranges, berries and other fruits.
6. milk and yogurt.
7. Nuts such as almonds and cashews.
The importance of a balanced diet
“A balanced diet helps manage blood sugar levels “Reducing inflammation is important for preventing pain and getting a good night's sleep,” says Ax. macronutrients (Carbohydrates, fats, and proteins) also help your body produce calming chemicals such as serotonin and melatonin, which make you feel relaxed and sleepy. ”
Certain foods can help improve your sleep quality. please eat before going to bed or when you wake up in the middle of the night — But the seven foods listed above will improve your rest no matter when you eat them. Again, the key to eating well for sleep is eating an overall conscious and balanced diet. No particular food is a magic bullet, but it can help you get the rest you need.
Eating may not be the only thing that affects your sleep.Learn how you can Fall asleep faster by reducing anxiety and how Sleep patterns change as you age, so you can sleep better.