Nothing replenishes one’s energy and concentration like a good night’s sleep. A peaceful rest at night can provide you with the vigor and strength you need for your day. In addition, getting enough sleep is crucial to having a good health. After all, it shields you from many chronic diseases. Further, sleep strengthens your immune system and improves health of your brain. Therefore, there is no doubt on benefits of sleep for our health. But with the fast lives we all have now, sometimes getting enough rest just is impossible. Does it happen that you sleep for long hours and still wake up tired and fatigued? Well, what to do about it?
Fortunately, there are a lot of things one can do to improve the quality of their sleep. As a result they wake up more refreshed. In this article, we talk about the foods and drinks that can improve your sleep and ensure that you receive the rest you need.
#1-The food we need to avoid is as important as food we should eat!
Of course we get into details of what you should eat to sleep well. But before, it’s also important to note the foods and drinks you need to avoid. Needless to say, all drinks containing caffeine should be avoided. Even if your intake of caffeine is just a cup of coffee in the morning, be careful. Undoubtedly, coffee can make you feel more awake as you start the day.
At the same time, it can make you tired more quickly during the day. This is because caffeine works by releasing a certain chemical substance from our brains. This substance is regularly synthesized in our brains during sleep. Then, it’s gradually released over the day to give us wakefulness and energy. Caffeine gets it to be released more quickly, but also exhausted fast. As a result, you can get tired more quickly. You’ll need a nap and mess your sleep routine.
In addition, it is generally advisable to avoid heavy, heartburn-inducing foods before going to bed. Some people have a medical condition that can induce similar symptoms, such as GERD. They must make sure to take prescribed medications regularly.
#2-Magical, traditional remedy for a good night’s sleep: warm milk!
You remember that delicious, soothing glass of warm milk our mothers would make sure we have before we went to bed? Well, it definitely has its magic effect. Somehow, it helps to lull us to a peaceful sleep. Actually, there is a scientific basis to this. According to studies, milk has a real soothing effect. It is due to the high melatonin and tryptophan content in it. Be it the results of this research or just the nostalgia of our childhood’s memories, warm milk can help you to sleep more comfortably.
#3-Healthy and delicious snacks: fruits are a natural source of melatonin
By now, you know that melatonin is the keyword. It’s the body’s natural way of regulating our sleep cycles. Therefore, look for foods and drinks rich with this hormone. There are a lot of fruits that fit this description nicely. But the most powerful example is tart cherries. Its rich content of melatonin persuaded pharmacists to formulate this delicious fruit into soft gel capsules. Now you can find it in a form of supplement to promote healthy sleep. However, if you want to do things more traditionally, drinking a glass of tart cherry juice every night will definitely give you the effect you need.
It isn’t just about tart cherries, though. There are also other natural sources of sleep-regulating hormone. For instance, kiwis, oranges, bananas, and pineapples. Moreover, content of anti-oxidants in these fruits can overcome the oxidative stress found in plenty of sleep disorders. So, ingest a couple of your favorite fruits every day as a healthy snack and a sleep-promoting supplement.
#4-Replace simple carbs with complex
Melatonin isn’t the only chemical substance that affects sleep in our bodies. Another neurotransmitter that plays a key role is serotonin. Serotonin is a hormone of happiness. Notably, people having low level of serotonin, have depression and insomnia. Tryptophan is an amino acid that contributes to natural serotonin synthesis in our bodies. So, anything containing tryptophan also helps to induce sleep and improve mood.
In the same way, food that decreases serotonin levels in the brain can deprive you of precious rest. Thus, we advise to stay away from refined sugars and pasta, white bread/rice, and sweets. They decrease serotonin levels and disturb sleep cycles. Instead, replace these with whole grains. Also, oatmeal, whole wheat, and popcorn are all delicious and they don’t have negative effect on quality of sleep. At the same time, they also contribute to following a more healthy diet.
#5-You don’t like milk? Chamomile tea is your way to go instead
For some a glass of warm milk before bed might not work. For instance, if a person is lactose intolerant or allergic to dairy. Or some people just don’t like milk. In such cases, chamomile tea is a great substitute. Chamomile is popular for many health benefits. Some of them are boosting immune system, improving cardiovascular health, and reducing anxiety and depression. Moreover, chamomile is rich in flavones, which are natural anti-oxidants.
The benefits of chamomile tea in inducing healthy sleep are proven by various studies. There was comparison of quality of sleep of people, regularly having chamomile tea against those who don’t drink it. According to the results, when a person drinks chamomile tea, the quality of his sleep increases. Moreover, as previously mentioned, chamomile decreases depression and anxiety. In fact, these two are closely connected to sleep disorders.
Undoubtedly, getting enough sleep of fair quality is of vital importance. Therefore, it is necessary to take all possible measures to ensure that your body gets a rest. Lack of sleep can lead to many complications and make one’s life very stressful. It negatively affects the brain and cognitive functions. Besides, it can lead to weight gain. Lack of sleep makes body more prone to the temptation of consuming sweets and flour based food.
In addition, bad quality of sleep decreases the natural healing ability of a body and interferes with memory processes. If you have trouble falling asleep or having poor sleep quality for long, it is time to give the above remedies a try. Include some of these products in your diet and you will probably notice positive effects in a short time.
About sleep:Ten Simple Tips to Help You Fall Asleep Faster