Good sleep is fundamental to both your health and longevity as it helps in mental and body regeneration. The list of proven tips for better sleep is long, but what features prominently on this is food. A good bed and mattress and a comfy bedroom are important, but all that is better complemented by consuming the right food. Here are some foods you need to eat to get a full nights rest:
Poultry and nuts -These foods are very high in tryptophan and vitamin B6 responsible for production of a sleep hormone called melatonin. Tryptophan and vitamin B6 can also be found in beans, lentils, cheese, tofu, tuna, eggs, whole grains and seeds.
Bananas and leafy vegetables -Have you ever experienced restless legs and don’t know how to relax your legs? The solution to this is eating foods high in potassium and magnesium. Magnesium can be found in leafy vegetables, whole grains and nuts while potassium is found in bananas, potatoes, apricots and milk.
Beef-Beef rules the food basket in many homes which is good even for good sleep. Scientific research has shown that sleep is regulated by a hormone called Melatonin. The production of Melatonin is made possible by an acid called tryptophan which is found in beef. Beef also contains vitamin B3 and iron, which helps alleviate restlessness during bedtime. A word of caution on beef – you must stick to modest servings of meat and choosing leaner cuts like tenderloin and sirloin whenever possible.
Pumpkin – Believe it or not, some pumpkin in your diet will help you sleep better. Pumpkin contains key vitamins such as calcium, magnesium, Omega-3, copper and chromium which all been proven to assist in improving sleep patterns.
Fish – Fish with bones is a great source of tryptophan and Vitamins D. High vitamin D content and omega-3 fatty acids found in fish working together will definitely improve your sleep quality. Sardines are also a good source of magnesium which is key in attaining good sleep.
Broccoli – Broccoli contains huge amounts of fiber. Fiber has been proven to be the perfect nutrient for good digestion. This means that the more fibre you consume the better your digestion will be and consequently the less stomach disturbances you will experience.
It’s also worth noting that timing matters when it comes to having enough sleep and a comfortable night. A lot of people feel sleepy after a big meal because they overeat and the rate of change in their blood sugar stimulates the insulin response which sedates them instantly. Eat a few hours before you plan on going to bed, ensuring that your body can partly digest the food before you start being inactive.
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