Proper sleep causes long-term health and well-being. Insomnia leaving you drained and makes you unable to manage your business. If you toss and turn during the night instead of sleeping soundly? Then, surely your battle with sleeplessness might start at the dining table, not in the bedroom. A healthy diet can enhance your sleep quality and sleep duration.
What does a sleep-friendly diet look like? A sleep-promoting diet is varied and rich in fruits, vegetables, whole grains, lean proteins and dairy.
Check out the list of better diet to improve your sleep:
1. Kiwi
Kiwis are a low-calorie and very nutritious fruit. It improves your sleep quality. This green fruit may be the ultimate pre-bed snack, if you eat two kiwis an hour before your sleep, it showed significant increases in sleep duration, sleep quality and time spent getting to sleep. Kiwis are full of vitamins C and E, serotonin and folate, which helps you to sleep well at night.
2. Cherry
The most simple way to induce sleepiness is to eat cherries. cherries are a great source of naturally occurring melatonin, a hormone that helps regulate your day and night cycle. When you take a cup of tart cherry juice twice a day, it will increase your sleep at night and gives a relief in the severity of insomnia.
3. Banana
Bananas promotes sleep because it is well-known for being rich in potassium or magnesium, and are also a good source of Vitamin B6, which is needed to make melatonin (a sleep-inducing hormone ) that helps you to become sleepy.
4. Milk
What will be the another important aspect of nutrition for healthy sleep? A glass of warm milk will actually make you sleep better.
Milk and other dairy products contain an amino acid which helps to induce sleep. A glass of warm milk before sleep induces bodily changes that creates slowing of the body’s responses and relaxation of muscles, that makes you to sleep better.
5. Drink Plenty of Water
Drinking water 1 hour before bed has a number of benefits. You must drink enough water throughout the day to avoid dehydration and prevent excess water intake at night as Dehydration leads to feeling of sluggishness and tiredness, which can eventually disrupt sleep patterns.
6. Soyfoods
Foods made with soy are rich in tryptophan or isoflavones, which increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle. Soya had a positive effect on the quality of sleep in older adults.
