Quality Sleep a very important part in a healthy lifestyle. After the hustle-full day all our body need is a good sleep for resting and relaxing. Thankfully there are foods whose content helps
Quality Sleep a very important part in a healthy lifestyle. After the hustle-full day all our body need is a good sleep for resting and relaxing. Thankfully there are foods whose content helps in regulation of sleep hormone and brain chemicals including melatonin and serotonin.
Just a change in diet can promote good sleep. Adding the food containing high amount of specific antioxidant and nutrient such as magnesium will enhance sleep by helping you fall asleep faster and longer. Such foods also reduce the risk of certain chronic illness, boost immune system, keep brain and digestion healthy.
Here are 7 very common foods which help in quality sleep if taken an hour before bedtime.
1. White rice:
White rice, a widely consumed staple food in our country. White rice has high glycemic index which significantly slash the time taken to fall asleep. White rice still contains a decent amount of a few vitamins and minerals. An estimate 100 gm serving of white rice provides 11% of daily needs for thiamin 24% for manganese. Having it few hours before bed significantly help improving sleep quality.
2. Fatty fish:
Fatty fish such as salmon, tuna, trout and mackerel are healthy and are unique for its exceptional vitamin D content. The combination of omega-3 fatty acid with vitamin D increases the production of serotonin, sleep- promoting brain chemical. Which potentially enhance sleep quality. Eating fatty fish before bed time helps you fall asleep faster and sleep more deeply.
Research found that the low level of magnesium in body makes it harder to stay asleep. Magnesium has the ability to reduce inflammation and helps in reducing the level of stress hormone cortisol, which is known for interrupting sleep. Almonds are rich source of magnesium and mineral needed for the quality sleep and building bones.. They are excellent source of nutrients. As 100 gm. of almond
contains 14% of daily phosphorus need along with 32% of manganese and 17% of riboflavin.
Milk is also another source to improve sleep in elders. They are rich in tryptophan which makes it good for sleep. Milk work excellently when taken with melatonin and paired with exercises.
Bananas are good source of magnesium which promotes the sleep. The tryptophan present in banana also adds to it. Which helps you to get good night’s sleep.
You won’t believe that natural sugar honey is also helpful in sleep. The natural sugar of honey raises insulin and allows tryptophan to enter the brain more easily. A spoonful before bed or mixed with chamomile tea could give you a more restful sleep.
7. Chamomile Tea:
A cup of chamomile tea offers a variety of health benefits. It is well known for its content of flavones, and antioxidant which reduces inflammation which often leads to some chronic diseases like cancer and heart diseases. Drinking chamomile tea increases glycine, a chemical that relaxes nerves and muscles and work as a mild sedative. The stress busting chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that reduce insomnia and helps you in sleeping.