Insomnia: foods to improve your sleep
Do you find it difficult to fall asleep peacefully? Do you have nocturnal awakenings and find it difficult to fall back asleep?
Instead of tossing and turning in bed, you should take action on these symptoms, because poor sleep is not only bad for your health, but it can also be an indicator of other mental health problems. Do not reach out for sleeping pills as a temporary solution; rather eat foods that will put you to sleep easily.
What is insomnia?
Insomnia is one of the most common sleep disorders, with approximately 30% of adults reporting short-term issues and 10% reporting chronic insomnia. Chronic insomnia causes cognitive decline, worsens lifestyle diseases, and impairs decision-making and memory power.
Here are the 9 best foods to consume before bed to improve your sleep quality.
1. Chamomile tea – Chamomile tea boosts the immune system and reduces anxiety and depression, both of which are major causes of sleep disorders. Apigenin, an antioxidant, is also found in chamomile tea. This antioxidant binds to brain receptors that promote sleep and prevent insomnia. Furthermore, when consumed before bedtime, this herbal tea helps to calm the nerves.
2. Walnuts – Walnuts are good for your heart and they’ve also been found to contain their own form of melatonin, a hormone that helps our bodies regulate a healthy sleep-wake cycle. You must try snacking on a small handful about 20 minutes before bed to help you relax and achieve a deeper state of restful sleep.
3. Almonds – Everyone is aware of the health benefits of almonds! Almonds are high in magnesium. Magnesium has been shown to help people who suffer from insomnia. It helps to regulate the stress hormone Cortisol, which is known to disrupt sleep. So, the next time you feel a midnight slump, a handful of almonds is a healthy snack to reach for.
4. Dark chocolate – Dark chocolates can be consumed at any time of day! This sinful delicacy helps to relax both the mind and the body by raising Serotonin levels!
5. Lean proteins – Low-fat cheese, chicken, turkey, and fish are examples of lean proteins. These foods are high in tryptophan, an amino acid that boosts serotonin levels. Egg whites, soybeans, and pumpkin seeds are also high in tryptophan. On the other hand, stay away from high-fat cheeses, chicken wings, and deep-fried fish. These are more difficult to digest and can keep you awake.
6. Passion flower tea – Try sipping a cup of passionflower tea right before bed for a restful night’s sleep. This tea has a mild sedative effect. It can be made by using dried passionflower (or a tea bag) in boiling water.
7. Kiwi fruit – Kiwis’ sleep-inducing properties are sometimes attributed to serotonin. Serotonin is a brain chemical that aids in the regulation of your sleep cycle. It has also been suggested that the anti-inflammatory antioxidants found in kiwis, such as vitamin C and carotenoids, may play a role in improving sleep.
8. Bananas – This delicious fruit helps with insomnia in three ways as they are a source of magnesium, serotonin, and melatonin.
9. Oatmeal – Eating oats promotes the production of melatonin, which is required for sleep. Tryptophan, an amino acid, a precursor for serotonin is also found in oats.
Look around your kitchen before reaching for the sleeping pills. These nutritionist-recommended methods may help you fall — and stay — asleep. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.