Having trouble sleeping at night, try including these foods in your dinner
Getting good sleep is extremely important to improve our overall health. It may reduce the risk of developing certain chronic diseases, boost our immune system, and keep our brain healthy. It is recommended by experts to have 7-8 hours of uninterrupted sleep each night. Many people struggle to get enough sleep during the night. Changing the diet can be helpful in promoting good health as they have sleep-promoting properties.
Sleeping disorder, anxiety, snoring habits whatever the problem is here are five clean picks that promote satisfying sleep:
1. Chamomile Tea
Chamomile Tea contains chamomile which is a traditional remedy for insomnia. Studies have suggested that a flavonoid compound called apigenin is responsible for chamomile’s sleep-inducing properties. Apigenin is believed to activate GABA A receptors, a process that helps stimulate sleep. Even if the researchers are wrong, the ritual of having a cup of tea before sleeping could make you personally prepare for bed.
There have been studies that suggest a link between sleep and kiwi consumption. In one small study, people who ate 2 kiwis, 1 hour before going to sleep, improved their sleep efficiency, and sleep time apart from taking less time to fall asleep. Scientifically, kiwi contains some sleep-promoting compounds such as – anthocyanins, melatonin, flavonoids, potassium, magnesium, carotenoids, calcium, and folate.
Almonds are believed to contain high amounts of melatonin, a hormone that helps in regulating the sleeping and waking cycle. One ounce of whole almonds contains 76 mg of calcium, 77 mg of magnesium. Both these minerals help in promoting muscle relaxation and sleep. They are also good bedtime snacks as they are high in good fats and low in saturated fats and sugar.
4. Warm Milk
The age-old tradition of drinking milk at night comes with many benefits. Helping the sleep duration and quality is one of them. Milk contains 4 sleep-promoting compounds – calcium, melatonin, tryptophan, and vitamin D. Other than the nutrients of the milk, childhood association with the milk can also help in having a good sleep.
5. Oatmeal with Banana
Oatmeal for dinner can be a good option for inducing drowsiness. It is high in carbs and fiber. It is also known as a good source of melatonin. When you put a banana in dinner, it adds the required magnesium and makes the meal a perfect dinner dish
These are five foods that are easily available in the market and they are budget-friendly too. So, what are you waiting for, just go and try these!
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