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5 Foods and Drinks That Will Help You Get a Good Night’s Sleep

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The Role of Food and Drink in Promoting Better Sleep

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We all understand the importance of sleep for our overall health, but various factors like stress or health issues can hinder a good night’s sleep. Luckily, experts have identified five elements present in certain foods and drinks that can greatly assist in achieving a full 7 to 9 hours of uninterrupted sleep.

Essential Nutrients for Better Sleep

According to specialists at SleepSeeker, consuming specific foods and beverages can provide essential nutrients and vitamins that promote quick and sound sleep.

Regardless of your taste preferences, there are various options available for everyone, ranging from honey to turkey.

Cora Khabinakova, a representative from SleepSeeker, advises individuals to aim for 7 to 9 hours of uninterrupted sleep each night to strengthen the immune system and maintain optimal brain health. She emphasizes that diet plays a crucial, often overlooked role in sleep quality.

Considering the timing and content of your meals can significantly enhance sleep quality and overall comfort. Cora suggests consuming a light meal before bed, especially for those struggling with insomnia, as a small amount of food in the stomach aids in falling asleep and prevents hunger-related disruptions.

Although different individuals react differently to food, there are some general guidelines to follow. For instance, it is advisable to limit the consumption of coffee and other caffeinated drinks to the early hours of the day to avoid sleep disturbances. Conversely, there are certain foods that should be included in your daily diet and evening snacks to improve sleep quality.

Foods to Incorporate for Better Sleep

Here are some foods recommended by Cora to enhance sleep:

  • Turkey: While it’s not ideal to consume large amounts of protein before bed, moderate portions of turkey can improve sleep quality and minimize disturbances. Turkey contains tryptophan, an amino acid that boosts melatonin levels and aids in falling asleep.
  • Oily fish: Including fish like salmon or tuna in your dinner can increase vitamin D intake, which is crucial for preventing sleep disturbances. Increasing the consumption of vitamin D-rich foods can improve sleep quality.
  • Herb tea: Replacing your daily coffee with herbal tea, such as chamomile, can also contribute to better sleep quality. Herbal tea contains antioxidants that may help alleviate insomnia.
  • Honey: Adding a small amount of honey to your afternoon snack or dinner can improve sleep. Honey contains glucose, which reduces orexin levels in the brain.
  • Nuts: Consuming nuts like walnuts and pistachios, which are rich in melatonin, vitamins, and minerals, can significantly enhance sleep quality.

Source: Mirror

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