Getting a good night’s sleep is vital for your physical and mental health. After a good night’s sleep, people will feel more productive and more energetic, and therefore it is essential to find ways to help them sleep at night.
There are many different ways to improve the quality of your sleep, from getting goose-down duvets and bedding to turning your mattress. Research has shown that food can significantly impact your sleep and sleep pattern, both positively and negatively.
Eating the wrong foods or drinking the wrong drinks during the day and before you go to bed can negatively affect your sleep, making you feel dizzy and restless when you wake up.
On the other hand, there are some foods that scientifically actually help you to sleep. Adding these foods into your natural diet might be a way for you to get the sleep at night that you are craving to help you physically and mentally.
Most of the positive foods for your sleeping pattern contain melatonin, a hormone released by the pineal gland at night and is long associated with a stable and healthy sleep cycle. More melatonin in your body will hopefully aid your sleep at night.
This guide explores some of the top foods that will help you sleep better and get more done in your day.
1. Nuts
Research from GlobMed has proven that nuts such as almonds, walnuts, pistachios, and cashews are considered good foods for sleep. Nuts contain melatonin and minerals such as magnesium and zinc. These are all essential to a range of bodily processes, including sleep.
A combination of these three minerals, in particular, helps adults with their sleep, and therefore, different types of nuts are good food that will help you sleep better at night.
2. Milk
Milk is rich in melatonin, and just having a glass of milk before you go to bed may help your sleep immensely. Milk can provide a natural source of this sleep-producing hormone, and there are even particular types of milk that you can get that have more melatonin to help you sleep better.
Malted milk is a mixture of milk and a specifically formulated powder; studies have shown that drinking malted milk can reduce sleep interruptions. The richness of Vitamins B and D in malted milk is a part of that.
3. Tea
Different types of herbal and flavored teas relax the body and the mind and help you get a better night’s sleep. For example, Chamomile tea contains apigenin, an antioxidant that will help your brain relax, promote sleepiness, and reduce insomnia.
Chamomile tea has many positive attributes in helping anxiety and depression, and it is proven to help promote sleep in those looking for a restful night.
4. Rice
Studies have shown rice consumption and the ability to sleep better to be inextricably linked. Although eating other carbohydrates and sleep do have mixed results, it seems that rice is food that will help you sleep.
Surgery beverages and sweets impact sleep negatively, so make sure that you eat the right carbohydrates before bed to affect your sleep positively. Be careful though as too much rice, along with sugar can decrease your testosterone and disrupt your natural sleep cycle. Doing a testosterone test can help you understand how different foods impact your sleep and whether you need to change your diet. It’s also a good idea to mix in protein when you consume a lot of carbs.
Eating rice, especially when mixed with a protein such as Turkey, which is high in tryptophan, a sleep-promoting amino acid, can be extremely helpful for your sleeping pattern and health. By the way, if good food can’t better your sleep, try relax your mind with music, such as white noise, or pretty ukulele songs.
