According to Healthline, quality sleep is very essential for overall health and boosting immunity, while reducing the risk of chronic illnesses. When the body rests it gets time to repair and rebuild. Experts recommend 7-8 hours of uninterrupted sleep each night. An effective way to promote better sleep is through dietary choices.
Mayo Clinic also suggests having a light meal early in the evening and to shut down your kitchen 3-4 hours before sleeping.
Cleveland Clinic states that foods which are high in the amino acid tryptophan, increase serotonin levels, promoting relaxation and better sleep. Have low-fat cheese, chicken, turkey, fish, soybeans or pumpkin seeds and even egg whites. It warns: Avoid high-fat cheeses, fried chicken, deep-fried fish at bedtime.
This herbal tea has aways been associated with improved sleep quality (practically every literary character you know went to bed drinking chamomile). It contains apigenin, an antioxidant that interacts with specific brain receptors to promote relaxation and reduce insomnia, states Healthline.
A classic remedy for better sleep, gently-warmed milk is often recommended for those struggling with insomnia. Medical News Today explains why: It contains a blend of sleep-enhancing nutrients, including tryptophan, calcium, vitamin D and melatonin, all of which play a role in promoting relaxation and regulating sleep cycles.
The originally New Zealand-sourced fruit is a fantastic bedtime snack. Healthline declares that kiwi's high serotonin content helps regulate the sleep cycle, making it easier to fall and stay asleep. Plus, the antioxidants like vitamin C found in kiwis may contribute to their sleep-boosting benefits by reducing inflammation and improving overall well-being.
Johns Hopkins Health asks you to opt for complex carbohydrates, like whole-wheat toast or a bowl of steel-cut oats prior to sleeping because both are easy to digest and make for a light and filling snack. These foods help stimulate the release of serotonin, a hormone that encourages relaxation and sleep.
According to Healthline, white rice, which has a high GI (glycemic index because it has high carbs and low fibre content), works in your system to provide better quality of sleep if had at least one hour before you turn in for the night.
These nuts are rich in magnesium and calcium but they also contain the hormone melatonin, which we know runs our sleep cycle efficiently, states Medical News Today. So snack on almonds before jumping into bed.
Trouble Sleeping? Ask Our Experts
Expert Speak: How To Sleep Better