In this age of technology, catching up on sleep of good quality and duration is a big achievement. Reduced sleep quality is directly proportional to the risk of contracting a plethora of chronic diseases. Be it obesity, diabetics, high blood pressure, brain strokes, or heart attacks, anything can happen if you don’t pay heed to all the ZZZs. So, it is quintessential for all the over-achievers to sleep for at least 8 hours every day to function well and stay healthy. So we have listed the Top 7 foods for proper sleep.
While you need to mentally prepare yourself to sleep, there are some foods also that promote a goodnight’s sleep. Here are 7 best foods that you can trust-
- Warm Milk
We have all been forced by our parents and grandparents to have a nice warm cup of milk before hitting the bed. Well, they have a reason because it cures sleeplessness. This glass of wonder contains four sleep-inducing compounds, i.e. melatonin, tryptophan, calcium, and Vitamin D. Also, it just soothes and relaxes the entire body making you yawn and sleep like a baby. So, don’t forget to grab a glass of warm milk 30 minutes before your bedtime.
- Almonds
These crunchy nuts are an all-time delight. What if I told you that they are a great bedtime snack? Yes, they are. They contain high amounts of melatonin and tryptophan which regulate your sleep cycle. And they also supply the required amounts of magnesium and calcium which are vital for muscle relaxation. So, munch some almonds, stretch well, and pull the covers. You will doze off within no time.
- Chamomile tea
Every sip of herbal tea feels so heavenly. One such herbal tea which soothes and lightens your mood is chamomile tea. Chamomile is a great medicine to treat insomnia. It is believed by researchers that apigenin, a flavonoid found in chamomile helps in promoting good-quality sleep. Gamma-Aminobutyric Acid (GABA) receptors are activated by this flavonoid, and this process is responsible for regulating the sleeping period. Well, the science behind it may be complicated, but you would definitely agree that it provides a great sense of relaxation. It is healthy, as compared to your regular tea as there is no caffeine. So, just indulge in its magic for a refreshing sleep that will de-stress you for a new beginning.
- Fatty Fish
Who doesn’t like to relish a soft and deliciously cooked fish? It sounds like a feast, doesn’t it? Well, it not just promises a great taste, but also a quality sleep. This is because fatty fish contains a ton of nutrients that boost your sleep quality and duration. The Omega-3 fatty acids and Vitamin D in fatty fish regulate the production of serotonin, which controls the sleeping pattern. Serotonin is popularly known as the happy chemical, as it aids in one’s wellbeing and happiness. Apart from these, fatty fish also consists of calcium, folate, magnesium, phosphorous, and Vitamin B-12 which are sleep-inducers. In a study conducted, it was revealed that those who consumed fatty fish three times a week slept better and woke up healthy for a more efficient day than those who did not. So, roast some fish for today’s dinner and doze off.
- Dark Chocolate
Well, this delicacy is a treat to your taste buds. Most of us have sweet cravings, post-dinner. If you are one of those, dark chocolate is your best friend. Not only does it satisfy those cravings but it also relaxes and uplifts your mood, making you sleepy. It contains both tryptophan and serotonin, which are great contributors to quality sleep. So, who’s stopping you? Grab that dark chocolate right away and munch without any guilt. This in fact is one of the Top 7 foods for proper sleep.
- Bananas
This fruit is a great energy booster and comes to our aid all the time. It also aids you in getting a sufficient dose of sleep as it is a source of wonder minerals, i.e. potassium and magnesium which are vital for deep and sound sleep. Further, it contains tryptophan whose role needs no overemphasis now.
- Yoghurt
Well, you know that you can’t eat ice-cream every day after dinner to satisfy that sweet tooth of yours. However, there is a healthy, yet delicious alternative, i.e. yogurt. It supplies calcium which promotes the overall development of our body. This calcium relaxes your system and caters to your requirement of sound sleep. Further, yogurt helps in the synthesis of melatonin and tryptophan, which are like natural sleeping pills. So, grab that bowl of yogurt. Top it with some fresh and sweet seasonal fruits and oats to enjoy the healthiest dessert ever.
If you are struggling with your sleep cycle, then you should definitely try these foods and watch the magic unravel. Never compromise on your sleep. Remember, it is as essential as your diet is and is crucial for a healthy mind and body. Doze off tonight for a better and fresh start tomorrow.
So these were the Top 7 foods for proper sleep.
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