5 Foods To Improve Your Sleep Naturally?
Sleep is a fundamental pillar of our health and well-being. Numerous studies have recommended that 7-8 hours of quality sleep is essential for a healthy life. Unfortunately, many people struggle to get the sleep their body needs, putting them at a higher risk of health problems, from kidney diseases, high blood pressure, diabetes, and obesity, to depression, and much more.
What people don’t realize is that the foods you consume play a significant role in supporting healthy sleep patterns. By incorporating certain nutrient-dense ingredients into your diet, you can harness the power of nature to improve your sleep quality and duration.
Let's explore 5 powerful foods that can help you sleep better naturally.
Everyone knows that drinking Horlicks before bed is ideal. Iron, zinc, magnesium, phosphorus, and vitamin B are all found in good amounts in malted milk. This mineral mixture is a great way to help wind down before bed because it relaxes your body. Studies prove that malted milk before bedtime reduces sleep interruptions.
Tart Cherries are different from the traditional sweet cherries. They are a rich source of the hormone melatonin, which controls our circadian rhythm. Eating whole cherries or sour cherry juice will help your body produce more melatonin, which will help you fall asleep and stay asleep through the night.
In one study, those with a history of insomnia who drank two cups of sour cherry juice a day showed improved sleep efficiency and longer sleep duration overall.
Whole Grains like complex carbohydrates like whole grains, such as brown rice, quinoa, and oats, can help boost serotonin levels, a neurotransmitter that plays a key role in the sleep-wake cycle.
The gradual release of carbohydrates from whole grains can also help maintain stable blood sugar levels, which can positively impact sleep.
Nuts like cashews, pistachios, walnuts, and almonds are frequently regarded as healthy food for sleep. Nuts provide nutrients like zinc and magnesium along with melatonin and omega-3 fatty acids, which together can promote better sleep, though the precise amounts can vary.
A combination of melatonin, magnesium, and zinc was proven to help older persons with insomnia sleep deeper and longer in a clinical experiment including supplements.
Chamomile has some unique qualities that help improve our sleep quality. It has an antioxidant called apigenin, which binds to specific brain receptors that may induce sleep. Reduce persistent insomnia, or the inability to fall asleep, by using a reliable source.
A study conducted on older persons revealed that taking a chamomile supplement twice daily for four weeks considerably enhanced the quality of sleep. It's unclear if chamomile tea has the same health benefits as supplements.
Which Supplement Can Improve Your Sleep Quality?
You can also try Health World's Sleep Deep supplement, which has a special combination of traditional herbs including passion flower extract, chamomile flower extract, and Valerian root extract, to help promote peaceful sleep in addition to these foods that help you fall asleep. Some other key benefits it offers are:
- Supports healthy sleep patterns
- Helps to sleep better naturally
- Encourages deep and restful sleep
- Supports Relaxation
- Helps to reduce insomnia
Visit their official site for more details and enjoy a great sleep.
Conclusion
You may improve the quality of your sleep naturally and holistically by adding these foods that promote sleep to your diet. Combine these dietary adjustments with other good sleep practices, like maintaining a regular sleep schedule, establishing a calming evening ritual, and reducing blue light exposure from electronics before bed.
References
https://health.clevelandclinic.org/foods-that-help-you-sleep
https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
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Discover 5 powerful foods that can help you sleep better naturally. Learn how incorporating these foods can support healthy sleep patterns.