Our ability to maintain healthy body and cognitive processes depends heavily on sleep. A strong immune system, better mental and physical health, and increased productivity are all benefits of getting enough sleep. Most tired individuals will try any number of ways to sleep better, including taking sleep medications like melatonin and modifying nighttime rituals. But changing your diet might be all you need to do to have a better night's sleep. Nutritionists assert that your diet can definitely affect how well you sleep. There are many things that influence how well you sleep at night, but it's important to consider your daily diet to determine if it's setting you up for the best sleep possible.
A healthy, balanced diet helps lower inflammation and help control blood sugar levels, both of which are crucial for avoiding pain and getting quality sleep. Getting enough of the macronutrients protein, lipids, and carbohydrates helps your body produce melatonin and serotonin, which make you feel drowsy and relaxed. The seven foods listed below can promote rest regardless of when you consume them, however some foods can help you sleep better if you eat them before bed or when you wake up in the middle of the night. No one food is a miracle cure-all, but some can help you get some much-needed rest. The key to eating healthily for sleep is to maintain an overall thoughtful, balanced diet.
The meals listed below aid in better sleep since they all include nutrients that can enhance overall health and better sleep. Consume a range of whole, unprocessed meals that are rich in fiber and antioxidants. In order to guarantee that you are achieving your nutritional needs, try to blend foods that include various macronutrients, such as carbs, fats, and protein. To avoid problems with acid reflux and give your body enough time to digest your food before night, it's a good idea to cease eating two to three hours before bed.
Below are top picks for sleep-promoting foods.
- Whole grains like oats or quinoa
- Proteins like poultry and fish
- Leafy greens and cruciferous veggies
- Free-range eggs
- Bananas, kiwis, oranges, berries and other fruits
- Milk and yogurt
- Nuts like almonds and cashews
Other than the macronutrients, various micronutrients can also have an impact on sleep. Therefore, if you think you might be weak in something, ask your doctor to order blood tests to find out more. A vitamin D or magnesium shortage may make it difficult to fall asleep. Evidence suggests that those who are deficient in vitamins E, C, B12, and B6 may also experience more sleep issues. Each of these nutrients has a different impact on sleep cycles, such as through influencing your circadian rhythm and your body's capacity to create melatonin and other sedative substances.