Food For Good Sleep

Getting good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system.
The most common sleep disorder is, by far, insomnia. One in every three adults has occasional insomnia while one in every 10 has chronic insomnia. For many people, insomnia is normally a phase due to a variety of factors like stress. Once the stress is gone, the insomnia is gone. This type of insomnia can usually be fixed by trying many natural methods. So here is the list food for good sleep.

 

1.Almonds:

 

Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. Almonds are also a healthful evening snack, as they are high in good fats and low in sugar and saturated fats.

 

 

2.Kiwifruit:

Some research has looked at the link between kiwi consumption and sleep. In one small study, people who ate two kiwifruits 1 hour before bedtime for 4 weeks experienced improved total sleep time and sleep efficiency and also took less time to fall asleep.

 

3. Walnuts:

Walnuts may also boost heart health. They’ve been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease. some researchers claim that eating walnuts improves sleep quality, as they’re one of the best food sources of melatonin.

 

 

 

4.Warm milk:

Warm milk is a common home remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.
However, the childhood association that many people have between a warm cup of milk and bedtime may be more effective than tryptophan or melatonin in promoting sleep. Like a cup of tea, having a warm cup of milk before bed can be a relaxing nightly ritual.

Also read: Benefits Of Coconut Water: Health Trends

 

 

 

5.Figs:

“Figs pack potassium, magnesium, calcium, and iron,” says Jaclyn London, MS, RD, CDN. “These minerals help with blood flow and muscle contraction, which are key for falling asleep.” Besides crushing your dessert craving, each fig also packs some additional fiber that’ll keep you full.

 

 

6.Pistachios:

 

Pistachios hit the sleep-inducing jackpot, packing in protein, vitamin B6, and magnesium, all of which contribute to better sleep. Refrain from a shell-cracking frenzy, though. “Don’t exceed a 1-ounce portion of nuts,” London warns. “Anything too high in calories can have the reverse effect of keeping you awake!”

 

 

7.Watermelon:

Since dehydration can impact your ability to fall and stay asleep (not to mention your energy levels overall!), choosing watery fruits like watermelon can make up for any deficits. A 2-cup serving is a half (you guessed it) water, which will hydrate you before bed and eliminate post-dinner hunger pains due to the fiber and volume. London also recommends thirst-quenching cantaloupe, apples, oranges, and pears.

8.Leafy Greens:

Leafy greens are beneficial for all areas of health including sleep, as they contain high levels of calcium.
There are many ways that leaves can be enjoyed besides just salads, too. If you’re craving something salty and crunchy in the evening, try baking some kale chips in the oven!

While these top 10 sleep-inducing foods have the nutrients to help you sleep, they definitely aren’t the only ones you can try. A general guideline to follow is picking items that have a mix of calcium, potassium, magnesium, tryptophan, and B6. Try these sleep-inducing foods in the evening and you may be surprised by how fast you fall and stay asleep.