5 Foods that Help You Sleep Better
Do you feel drowsy the entire day but you just cannot seem to fall asleep at night? Are you always cranky and irritated because of your overall lack of sleep? Do you feel your quality of life could’ve been much better had you been able to get a sound night’s sleep? Don’t work though, as there are many ways your diet can help you improve your quality of sleep. Here we talk about 5 best foods to help you sleep better!
Getting a good 6-8 hours of sleep is important for your overall health. Getting good sleep keeps your brain and digestion healthy and boosts your immune system. Let’s have a look at the 5 foods that help you sleep through the night!
1. Fatty Fish
Fish is a healthy alternative to red meat and a rich source of vitamin B6. Fishes like tuna, salmon, and halibut are rich in vitamin B6, which helps in producing serotonin and melatonin – the sleep-inducing hormones.
Additionally, fatty fish are high in healthy fats – omega-3 fatty acids and vitamin D that increase the production of serotonin which enhances sleep quality. If you’re a vegetarian or do not enjoy eating fish, go for other alternatives such as chickpeas, pistachios or banana.
Walnuts are one of the best sleep-inducing foods as they are a rich source of the amino acid tryptophan that helps make serotonin and melatonin. Furthermore, it helps you fall asleep faster by increasing the concentration of melatonin in your blood. Additionally, walnuts are a great source of healthy fats – alpha-linolenic acid (ALA) and linoleic acid. The omega 3 fatty acid, ALA converts to form DHA in the body that helps increase the production of serotonin.
However, the claims about walnuts improving sleep are not supported by much evidence. Further studies are required to establish the role of walnuts in promoting sleep.
3. White Rice
White rice is widely consumed as a staple food in many countries and is one of the best foods that help you sleep. It is low in vitamins and minerals but has a high carbohydrate content. The high carb and lack of fiber contribute to its high glycemic index (GI). GI is a measure that ranks foods according to their effect on your blood sugar.
According to studies, eating foods with a high glycaemic index can help improve sleep quality and increase sleep duration. Even though white rice helps in improving sleep, you should eat it in moderation due to its lack of fiber and nutrients.
Surprisingly, oatmeal is one of the foods that help you sleep better. Oatmeal is a popular breakfast choice for many. But if you’re someone struggling for a good night’s sleep you should include oats in your dinner meal. Whole grains, like oats, are naturally rich in the amino acid tryptophan, which your body uses to make serotonin and melatonin. Melatonin relaxes your body and helps you fall asleep faster.
Oatmeal also helps establish and maintain steady sleep cycles. Similar to rice, it is high in carbs and raises your blood sugar naturally inducing sleep. You can enjoy oatmeal any time of the day and not only as a breakfast meal.
5. Chamomile Tea
Chamomile tea is a popular herbal tea that offers several health benefits. It is a rich source of different antioxidants. According to some studies, the antioxidant apigenin present in chamomile tea can promote sleep and reduce insomnia by binding to certain receptors in your brain. Drinking chamomile tea also reduces symptoms of depression improving overall sleep quality.
Apart from these, there are other foods that help you sleep through the night. Some of these are kiwis, almonds, milk, cherry juice, cereal, and leafy greens. Eat 1-2 hours before bed to get the full benefits of such sleep-inducing foods.
Do you know any other foods that help you sleep? Let us know in the comments below.
Disclaimer: You might need to take medicines in case of chronic insomnia. Doctor’s consultation is advisable in such cases.