5 super foods to eat for better sleep
New Delhi : Getting ample sleep every night is vital for your health, but there are several factors that can interrupt quality sleep. But your uneven sleep habits could be because of night shifts, caffeinated beverages or alcohol. All of these circumstances can interfere with your sleep cycle. But the foods you eat during the day and near bedtime may be able to help you get a better sleep.
Here are the five best foods you can eat to sleep better every night.
High-protein, low-fat food
Higher-protein diets have been associated with improved sleep compared to low-protein diets. Incorporating more high-protein food into your dinners, helps to produce the chemical serotonin and the hormone melatonin, both of which are associated with sleep.
Chicken, cheese, fish, yogurt, and eggs are high in protein.
Whole grain oats
Carbs and fiber help increase the ability to stay asleep and decrease daytime sleepiness and a few examples of complex carbs include starches such as grains, potatoes, beans, whole-grain cereal or bread, and oatmeal.
A glass of 100 percent fruit juice does not fall under that category, and one particular kind of fruit juice is believed to help enhance sleep. Drinking pure cherry juice one hour before bed has been shown in research to improve sleep time and quality.
Some studies suggest that diets rich in omega-3 fatty acids, particularly the ones found in fish, may improve sleep quantity and quality. In addition to fish, good sources of omega-3 fatty acids include nuts, seeds, canola oil, and flaxseed oil.
Consuming an adequate amount of fruits and vegetables—along with lean protein, whole grain carbs, and healthy fats—will help you to get the necessary vitamins, minerals, and other micronutrients your body needs.
Research has found that eating kiwi on a daily basis is tied to substantial improvements to both sleep quality and quantity. Scientists believe kiwi's high antioxidant levels and ability to elevate serotonin synthesis may be attributable to its positive effects on the sleep cycle.