Most people need 8 hours of sleep overnight, although depending on a variety of factors, some people may need even more. However, sleeping less than it can have detrimental effects on your health. Not sleeping well overnight can make you grumpy and deprived of energy, so you wouldn’t be able to function properly. Plus, science has related sleep deprivation with diabetes, obesity and cardiovascular problems.
Many of us aren’t even aware of how important sleeping is. Proper overnight rest allows us to function and prevents a variety of ailments as well. Sleeping properly overnight will support your immune system and stimulate the production of the leptin hormone which will promote weight loss. Furthermore, sleeping has an effect on your mental health as well – proper rest overnight has been linked to lower risk of anxiety and depression.
However, getting proper rest is becoming increasingly difficult due to the stress we experience during the day. This leads people to take painkillers as a way of getting some much-needed rest, which is a bad solution as they have a variety of side-effects and don’t treat the root of the problem. If you want to sleep properly overnight, you should make a few dietary changes. Here are 8 foods you need to include in your diet in order to sleep better:
Eating a few walnuts before going to bed will help you spend your night peacefully. Walnuts contain melatonin, an important compound which can manage your sleep-wake cycle and by turning to tryptophan in your body which promotes sleep.
Drinking a cup of milk before going to bed will relax your muscles and help you feel better during the day. Milk contains a lot of calcium, an important mineral that can control your melatonin production and your sleeping quality as well.
A glass of tart cherry juice before sleeping will help your body and mind relax and get you some much-needed rest.
Like milk, cheese contains a lot of calcium which will help your muscles relax and boost your melatonin production. Eat any kind of cheese for dinner and we guarantee you’ll sleep better.
Bananas are the perfect snack before going to bed. They are rich in tryptophan, potassium and magnesium which will relax your muscles and help you drift easily into dreamland.
Almonds are a great source of magnesium and protein which will regulate your glucose levels overnight and help you sleep better. Furthermore, they will also strengthen your bones and support your brain as well.
Tuna is rich in vitamin B6, a vital nutrient for the creation of serotonin and melatonin in your body. Eat raw tuna and other vitamin B6-rich foods as well (pistachios, garlic) and you will definitely sleep better than ever.