FOR A GOOD NIGHT’S SLEEP, EAT ONE OF THESE FIVE FOODS
Very often we underestimate the sleep quality we should aim for daily, forgetting how important it is for our health. The rush to fit in work, family, friends, and “me” time within 24 hours drives us to the edge, creating trouble to our sleeping schedule and therefore impacting negatively our mental and physical health.
According to a study published in the Journal of Immunology Research, 2015, an insufficient amount of sleep is associated with weak immunity and a recurring common disease as the flu. An unstable and deficient sleeping pattern influences the way that the immune system responds to bacteria and viruses, decelerating its supporting and protective capacities. A good night’s sleep also regulates metabolism, improves brain strength, and fights physical fatigue. ‘A minimum of 7 hours of daily sleep seems to be necessary for proper cognitive and behavioral function’, as stated in The Neuroprotective Aspects of Sleep.
So what can we do to increase our sleep quality, I.e., how well we are sleeping? Among the various factors that determine whether you’re getting poor sleep, the dietary pattern you’re following has a great impact. Thus, before going to sleep tonight, try one of those five foods that have sleep-promoting properties.
Lean proteins: Turkey, chicken, peanut butter, and quinoa are examples of foods that fall under this food category. Easy to digest, these foods are high in protein and tryptophan, which are associated with higher serotine levels and boost your ability to sleep well.
Chamomile tea: The efficacy of chamomile tea in enhanced physical and mental health is scientifically recognized. Consuming a warm cup of chamomile tea can help fall asleep easier and faster and researchers tend to believe that the herb has many properties in common with Benzodiazepines drugs.
Nuts: Sleep Foundation suggests that melatonin, magnesium, and zinc, all evident in nuts, help with insomnia. Therefore, a handful of walnuts, almonds, or cashews at night may promote sleep and lead to its better quality, but one should be careful to not overeat.
Dairy products: If there’s one thing that everyone knows about milk is that a glass of it can put you to sleep. According to a study, drinking milk before bed can reduce sleep interruptions. Besides, science has proven that the same applies to yogurt, cheese, and other dairy sources of tryptophan.
Finally, fatty fish contains omega-3-fatty acids which are linked to improved sleep quality. Examples of fatty fish include tuna and salmon. The number of omega acids combined with vitamin D found in those has been linked to a higher serotine, which eventually regulates our sleeping pattern and falling asleep easier and faster.
Some extra tips