For people who suffer from insomnia or have difficulty sleeping in general, the recommended meal would include certain nutrients so that their sleep cycle can be better. Some nutrients include fatty fish, milk, rice, bananas and hummus. One can even recommend milk to supplement the recommended meal.
One should always make sure that they avoid eating sugary and fatty foods right before going to sleep. Instead one should focus on having a proper balanced meal before going to sleep that can help not just your body but also your mind and increase serotonin. This will result in a good night’s sleep.
Bananas
What determines our ability to maintain a good sleep cycle is what we consume, because it has a direct effect on one’s body. For good quality of sleep, it is advised to avoid caffeinated drinks and fatty foods, as they can disturb the body’s natural cycle and cause one to wake up multiple times throughout the night.
To combat difficulties such as these, simply have a warm glass of milk with honey and a banana right before bed, as the combination will allow the muscles in your body to relax and let you sleep soundly for a longer duration of time. Magnesium and potassium present in bananas have natural soothing properties in them and together with tryptophan, which aids serotonin production, more leaves the body feeling well rested.
Bananas are a great source of vitamin B6 that is useful in the transformation of tryptophan into melatonin and serotonin, this aide in promoting sleep. In addition, bananas are a good source of potassium and vitamin C (16% RDA) which promotes tissue healing which helps in stress relief.
The Sleep Charity, in its studies found that due to the presence of magnesium in bananas, they help in easing the conditions associated with restless legs syndrome by antagonizing certain receptors in the brain that gives these sensations. Magnesium also aids in reducing stress and relieving muscle tension, acting as a muscle relaxant. As a result, a person is able to have uninterrupted and wonderful sleep.
Nuts (like walnuts and pistachios) and seeds (flax and sunflower seeds) are good sources of protein, healthy unsaturated fats, fiber, and tryptophan. Tryptophan is an amino acid that has been established to improve sleep quality. But, avoid having processed foods containing nuts or seeds that are high in sodium, sugar, or saturated fats. Have an intake of nuts and seeds about an hour before bedtime for a good night sleep.
Greek yogurt contains high amounts of calcium and vitamin D, while having a low sugar content, making it similar to yogurt. Greek yogurt combined with unsalted and unsweetened nuts or seeds is the perfect midnight snack to induce deep sleep.
Calcium, magnesium, and potassium are essential for good sleep, but kale is also rich in vitamins A, C, and K. Therefore, consider adding some kale to your salad or toss it in your pasta sauce. Or if you’re feeling adventurous, you can stir-fry a bowl of spinach and have it for dinner!
Salmon has increased its popularity recently for a good reason as it is filled with essential nutrients helping one to fall asleep. A single four-ounce piece of the fish includes over the recommended vitamin B12 for the day by a lot (over 236%), more than adequate amounts of omega-3 fatty acids, specifically, 127%, and 78% of selenium requirements while contributing to heart health and brain functioning.
Spinach
Spinach is beneficial for sleep, as it contains magnesium, potassium, and calcium which can reduce blood pressure, stress, anxiety, and enhance muscular recovery after workouts. Additionally, it offers zinc, which is known to combat insomnia along with vitamins such as A-E, folate, magnesium, iron, manganese, and other phytochemicals such as lutein and zeaxanthin that contribute to eye health.
Spinach has a cool potency according to Ayruvedic medicine, whose taste is slightly astringent. It is said to balance out our three doshas (energies). It piques Pitta while simultaneously calming Vata and Kapha. In addition, spinach contains key vitamin K-rich food which helps in bone utilization.
One should refrain from eating foods with a high glycemic index such as white flour and sugar, as they can hinder sleep. Foods that contain low glycemic carbs like quinoa, brown rice, and oats should be consumed. This is because such whole grains cause a more moderate rise in blood glucose levels, allowing the uptake of tryptophan in the brain to increase hormones that induce sleep. Eating easily digestible foods with a high-fiber content will also prevent bloating, gas, and cramps that could keep you awake.
Green Tea
Green tea, in addition to being a delicious beverage, also contains many healthy properties and may be very useful for people when it comes to sleep. Green tea is consumed in many cultures for a variety of reasons including eating, quenching thirst, fatigue relief, changing mood, but few studies have convincingly examined objective physiological responses or subjective evaluations with context of daily green tea consumption.
Tea consists of unfermented polyphenols which have a lot of amino acids like catechins and caffeine. L-theanine which is primarily found in green tea has stress relieving and calmative properties, and some of the most prevalent catechins are epigallocatechin gallate and epigallocatechin-3-gallate. In Asia, particularly Japan, tea has been used for generations and is said to provide better health.
In addition, tea is believed to be helpful in the prevention and treatment of many health problems including cancer, heart diseases, depression, obesity, aging, and many more. It is also able to improve the quality of sleep, and keep people awake at the same time.
Tea’s use and consumption are largely based on its numerous nutrients including antioxidants that defend cells and DNA from damage, as well as ingredients contained in it that enhances brain function, averts Alzheimer disease, mitigates stress and boosts body metabolism. Furthermore, other health advantages of tea include stress relief, the alleviation of hangover effects and weight reduction.
