Sleep is an important factor for every human being. Different types of foods either increase or reduce the sleeping cycle. It is, therefore, advisable for a healthy person to get enough sleep between seven to nine hours every night. Enough sleep will help you reduce the risk of suffering from different health chronic illnesses. Sleep will also help keep your brain system, digestion system, and immune system functioning well. There are many types of foods that you can eat to help boost your sleep. Many of these foods have sleep-promoting properties. Therefore, as you invest in a quality sleep number mattress and new beddings, it is vital to consume food that helps to induce sleep too. In this article, are the best foods that you can eat to enhance your sleep quality.
- Almonds
This is a type of nut that has a wide range of health benefits. This nut has many rich nutrients in different percentages, the nutrients they contain, include phosphorus, manganese, riboflavin, and melatonin. People who consume this food continuously, have fewer chronic illnesses in their health records. Chronic diseases like type 2 diabetes, heart disease risks are highly lowered. Almonds are known to be healthy nuts because of their fiber, antioxidants, and monounsaturated fat content levels. Therefore, the many healthy properties found in almonds make them a great source of food to eat before bed. However, if you want to determine the sleep quality that almonds provide. It is about a handful that should be adequate to determine this, and you can have it as a snack at night.
- Turkey
This type of food is high in protein, fiber, and highly nutritious nutrients. Foods that are high in protein, such as turkey, are useful not only to keep your bones strong, but they help to regulate appetite too. Riboflavin, Phosphorus, selenium is some of the important nutrients found in this type of food. Also, this food contains an amino acid called tryptophan that highly increases the production of a sleep-regulating hormone called melatonin. Henceforth, this explains why many people consume this food in large quantities and feel sleepy almost immediately. However, through research, it has been found out that consumption in foods that are high in protein quality help improve sleep ability and less waking up throughout the night.
- Kiwi
This is a very nutritious and low-calorie fruit that is not widely known by many people. Kiwi has numerous nutrients ranging from vitamin C, vitamin K, folate, potassium, carotenoids as well as several trace minerals. However, they are beneficial to your digestive health system as they reduce inflammation and helps to lower cholesterol levels. Kiwis have a sleep-promoting effect mostly on adults and children who consume it either at night or during the day. The rich nutrients found in kiwi that is vitamin C and carotenoids help someone sleep faster and for longer. Kiwis are also known to be rich in serotonin and several types of beneficial antioxidants. For sleep efficiency and quality, it is advisable to consume two medium-sized kiwi fruit before going to bed.
- Fatty Fish
Fish is a type of food high in vitamin D content. The fatty acids found in fatty fish such as omega- 3 is known to reduce different types of inflammation in the body. The omega -3 fatty acids also boost brain health and help protect against heart disease. This fatty fish helps to enhance sleep quality because of the two major sources of vitamin D and omega -3 that help regulate serotonin. Serotonin is highly responsible for establishing a good night’s sleep hence less waking up and proper sleeping cycle. Fatty fish are like salmon, tuna, trout, and mackerel, which are incredibly healthy. However, this type of food has other sleep-promoting nutrients like magnesium, potassium, folate, vitamin B-12, and calcium. These nutrients help someone to sleep more quickly and function better during the day.
To summarize, sleep quality and quantity is very important for your health. Fortunately, several foods due to their sleep-regulating nutrients, such as melatonin and serotonin, help people sleep better. Consumption of these nutritious foods in moderate amounts helps one fall asleep faster or stay asleep for longer.
