Everyone needs a different quantity of sleep. Some people need 9 to 10 hours of sleep for the body to feel relaxed and rested, while some may feel fresh with just 6 hours of sleep.
Mattresses and pillows can never make you sleep but changing your eating habits can.
Sleep is an indispensable part of life, yet most of us scrape by with as little as possible. It turns out that sleep has the power to break your ability to slowdown age, to lose weight and to prevent cancer.
Sleeping well does have an influence on your mental as well as physical health. If you fall short of it, it can take a serious toll on your work productivity, morning energy and your weight.
If you have been regularly tossing, turning or staying awake all night, it can eventually make you drop off to sleep at work.
When your sleep suffers, there are consequences beyond dark circles under your eyes, as it tends to make the person be more cantankerous and tetchy and not fun to be around with.
It can make the level of cortisol and stress hormone to be elevated, which does have an impact on your eating habits as you tend to wolf down more and eventually store belly fat.
Sleeping less can quadruple the risk of cancer and affect your brain and heart health. It can even increase the risk of diabetes and metabolic syndrome.
Let's look into some of the superfoods that help you sleep better.
1. Milk
If you are trying to shut your eye, then remember to eat the right kind of foods to fall asleep faster and to improve on your quality of sleep. Milk contains tryptophan, which is surprisingly a sleep-inducing agent that can help you to get more rest. Calcium found in milk manages to reduce the stress and stabilises the nerve fibres in the brain. What mothers have told us is never a lie, drinking a glass of warm milk is good for falling asleep.
2. Bananas
Bananas are known to be good for inducing sleep. It contains tryptophan, vitamin B and the muscle relaxants such as magnesium and potassium. Excellent pack of magnesium and potassium found in bananas will help you to relax your overstressed muscles. Bananas contain tryptophan, which converts the feel-good chemical serotonin and melatonin, the brain's primary calming hormones. This fruit allows you to pay off your sleep debt.
3. Walnuts
Walnuts are rife with melatonin and eating them regularly can improve your sleep quality. Eating this rich snack before bedtime could make you drift off with ease. Eating walnuts increases the blood levels of melatonin, which thereby induces a peaceful sleep. Even almonds contain a good amount of tryptophan and magnesium - a well-known muscle relaxant.
4. Pumpkin Seeds
Known to be packed with nutrients, pumpkin seeds have high amounts of the amino acid tryptophan, which has the power to make you fall asleep. Consuming pumpkin seeds a few hours before bed will increase tryptophan level in your body. Tryptophan is an amino acid that allows your body to convert serotonin and thereby induces your brain to produce more melatonin (sleep hormone).
5. Salmon
Salmon and tuna are good sources of vitamin B6, which manages to promote the production of sleep hormones. They are high in protein that can keep you full throughout.
6. Kiwi
Eating kiwi every day is linked to substantial improvements in your sleep quality as well as efficiency of sleep. Kiwi is considered to be a strong sleep-promoting food for its high antioxidant and high serotonin levels. It does have a perceptible ability to make people sleep more quickly.
7. Chamomile Tea
Swapping a mug of chamomile tea can relieve stress and help you fall asleep faster. It contains glycine, a known chemical that acts as a sedative as well as promotes relaxation. Known to be a sleep-inducing remedy, chamomile can improve the quality and quantity of slumber.
8. Lettuce
Having a lettuce salad at dinner can speed up your bedtime craving, since it contains lactucarium which induces sleep and sedates the nerves. A crisp of salad is a better option for those having a difficult time to drop off at night.
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