Sometimes our busy schedules cause us to stay up late; or perhaps, our thoughts and worries cloud our minds when we lie in bed at night, keeping us awake when we should be catching some precious ZZZ’s.
When you deprive yourself of quality sleep, you might think that the only problem you’ll face is feeling like a zombie the next day. But do you know that the damage goes beyond that? Here’s the thing: you’re actually causing harm to your health.
According to Joyce Walsleben, an associate professor of medicine at NYU School of Medicine, sleep deprivation is a serious medical risk.
“You have to pay as much attention to your sleep as you do to eating a nutritious diet,” she shares.
At this point, you might be wondering how you can go about having a good night’s rest. Well, you can start by eating some of the foods in this list which we’ve put together!
Today, Evolve Daily reveals 9 Foods That Help You Get a Better Night’s Sleep:
Sweeten your chamomile tea or yoghurt (and hopefully your dreams as well) with a drizzle of honey, a few hours before bedtime.
Honey contains a natural sugar which helps raise insulin slightly and enables tryptophan – an amino acid that encourages sleep – to enter your brain more easily. Hence, you’ll feel more relaxed and be able to sleep better throughout the night.
2) Tart cherry juice
A recent study has shown that tart cherry juice helps insomniacs get more quality sleep. This is all thanks to the fact that tart cherries boost melatonin levels, which helps you get more restful sleep.
According to their research, adults who drank tart cherry juice twice a day over a two-week period, had nearly 90 minutes more sleep than they did prior to that.
3) Warm milk, yoghurt (or anything dairy)
Remember how your mom would give you a glass of warm milk whenever you had trouble falling asleep? She did it for a good reason – dairy contains tryptophan, as well as calcium, which play a part in taking you to dreamland.
If you’re not a big fan of milk, then go for other kinds of dairy products like yoghurt or cheese.
Like dairy products, leafy green vegetables – such as kale – also contain healthy amounts of calcium, which is important in the production of sleep hormones.
It’s important to have enough calcium in your system in order to sleep well, as calcium deficient people have a harder time falling asleep.
5) Whole grains
Apart from calcium, magnesium is also necessary for a good night’s sleep. And you can get the magnesium you need from whole grains such as barley, whole grain bread and bulgur.
Whole grains encourage insulin production, which helps tryptophan to get to your brain, and as a result, let you have more precious shuteye.
6) Chamomile tea
For a relaxing night, reach out for a cup of warm chamomile tea. Being a naturally caffeine-free tea, you won’t have to worry about having troubles falling asleep after drinking it.
What’s more, researchers have found that drinking chamomile tea increases glycine, which helps you feel relaxed, so you can drift off to sleep more easily.
Add some grapes to your diet if you want to improve your sleep cycle. Being the only fruit to contain the sleep-inducing melatonin, you can be sure that you’ll clock in a good night’s sleep after munching on it.
We suggest topping your yoghurt with sliced grapes so you can get some calcium in your system too!
Being rich in potassium, bananas are a great source of Vitamin B6, which helps in the production of melatonin. Also, they contain magnesium and tryptophan which can aid in having quality sleep.
So the next time you struggle to get some shuteye, why not have a banana as a pre-bedtime snack?
Besides boosting your heart health, tuna is a great way to improve the quality of your sleep. This is all thanks to the fact that it is rich in Vitamin B6, which encourages melatonin production.
If tuna isn’t your favorite kind of fish, you can opt for salmon or halibut instead, because they’re equally helpful in getting you to slumberland!
Are you ready to start getting some quality shuteye? Munch your way to a better night’s sleep and great health!