Foods that will help you sleep better

Sound sleep is essential for a healthy lifestyle, whereas disturbed sleep can have adverse implications on a person’s overall performance. Unhealthy and untimely eating habits are one of the significant reasons for sleep disorder. Here is a list of foods that can surely help you fall asleep faster and better. Let’s get started.

1. Warm milk – Drinking a glass of warm milk is an age-old trick to fall asleep quickly. The science behind it is that dairy products are a natural source of tryptophan, an essential amino acid. Calcium content in milk enhances the sleep-inducing effect of this acid, whereas the warmth of the milk soothes your body, helping you sleep better.
2. Chamomile tea – Chamomile is an extremely popular herb known for its calming effects. Sip a cup of mild chamomile tea with a dash of honey to relieve stress and drift off to sleep. You can consider tasting ginger, green tea or peppermint tea as well, which are a good choice for bedtime tea as well.
3. Cherries: A recent research has shown that regular consumption of cherries may help treat insomnia. These delicious red fruits are packed with melatonin which induces better sleep. You can snack on fresh cherries, drink a glass of cherry juice or add diced cherries to a cup of yoghurt. The fruit can regulate your sleep cycles, helping you rest better.
4. Yoghurt: Yoghurt, much like milk, is the perfect bedtime snack. A bowl of plain Greek yoghurt or topped with cherries or berries can help you fall asleep faster. The calcium helps our body to better process tryptophan and melatonin, which are the sleep-inducing hormones.
5. Fish: Fatty fish like Salmon or Tuna are rich in vitamin-D and Omega-3 fatty acids. These nutrients play a vital role in producing melatonin in our body, which is a sleep-inducing hormone. They also help regulate Serotonin which is essential in fixing the sleep cycle. Research proves that people who consume fatty fish for dinner fall asleep faster than those who consume meat or chicken.
6. Oats: Oats not only keeps your gut fit but also helps develop a healthy sleep cycle. This fibrous food is rich in melatonin, the dominant hormone in our body responsible for sleep. Make it a habit to snack on a few whole oatmeal cookies or a bowl of porridge to naturally combat sleep disorders.
7. Nuts: Just a handful of nuts are packed with magnesium, potassium, calcium and several other nutrients including heart-healthy fats. Keep a jar full of roasted walnuts, almonds, hazelnuts etc. and munch a few of them just before bedtime. Melatonin, Serotonin, and magnesium regulate sleep and help you sleep soundly.

Sleep disorder could be the result of several factors, including the food you eat. Here are some of the food you should altogether avoid to enhance the quality of your sleep.

• Caffeine based beverages like coffee or tea
• Spicy food
• Food with high saturated fat
• Alcohol
• Proteins that are heavy to digest
• Sugary treats

Consuming foods that are naturally packed with vitamins and minerals that boost sleep hormones will better regulate the sleep cycles. Thus, you stay alert and active during the day.