Our health may be affected by sleep. Some foods and beverages include substances that help regulate specific aspects of the sleep cycle, meaning they could be able to assist someone in falling and staying asleep. Because both nutrition and sleep are complicated issues, there is no magic food or diet supplement that will magically improve sleep. Nevertheless, there are some meals and beverages that may help you sleep well.
Some of these ideal foods are:
- White rice. The removal of the bran and germ from white rice is the primary distinction between it and brown rice. Due of this, it has less fiber, vitamins, and antioxidants. It has a respectable amount of a few vitamins and minerals. High Glycemic Index (GI) meals, like white rice, at least an hour before bed, may enhance the quality of your sleep. White rice is best ingested in moderation due to its relative lack of fiber and nutrients, despite the potential function it may play in supporting sleep.
- Fatty fish. Salmon, tuna, trout, and mackerel are just a few examples of this. Omega-3 fatty acids and vitamin D, which are both abundant in fatty fish, have qualities that may enhance the quality of your sleep.
- Chamomile tea. Drinking it has been demonstrated to enhance the overall quality of sleep and contains antioxidants that may encourage drowsiness.
- It contains significant levels of tryptophan and protein, both of which may make you feel tired, making it a perfect food to consume before bed.
- It has sleep-inducing mineral magnesium and the hormone melatonin, which may make them a wonderful food to eat before bed.
- It has several characteristics that may help people sleep better. They are an excellent source of healthful fats and melatonin.
- When consumed before bed, its high serotonin and antioxidant content may enhance the quality of your sleep.
- Other foods and beverages can help you fall asleep. For instance, they could be rich in nutrients like tryptophan. Bananas, oats, dairy products, and other meals and beverages also include nutrients that are known to enhance sleep quality.
It's critical to get adequate sleep for your health and wellbeing. It will be a long productive day, if we sleep better and woke up on the right side of the bed.
Several foods and beverages could be helpful. This is because they include brain chemicals like melatonin and serotonin as well as hormones that regulate sleep.
It is best to have a regular and balanced diet that primarily composed of fruits and vegetables. Such a diet offers reliable sources of necessary vitamins and minerals, including those that help improve sleep, when it is well planned.
Thus, it may be better to consume foods and beverages that promote sleep two to three hours before going to bed in order to benefit from them. Do so in moderation. Eating just before bedtime may result in digestive problems, such as acid reflux.
AA I Floricel N. Denopol, RND
References
The 9 Best Foods and Drinks to Have Before Bed
https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
The Best Foods To Help You Sleep
https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
Which foods can help you sleep?
