In general, most people need about 8 hours of high-quality sleep a night to function optimally. Feeling grumpy and not functioning properly are the most common side-effects of lack of sleep, but it turns out that sleep deprivation is associated with an increased risk of much more serious issues, such as diabetes, obesity, and heart disease.
Many people are not aware of the importance of good-quality sleep, but the truth is that need to look at sleep as preventative measure against many conditions and as a means of helping them function optimally in every aspect. Namely, proper sleep and healthy sleeping patterns offer many benefits, such as boosting immunity, stimulating the production of leptin and thus promoting weight loss, preventing long-term mood disorders like anxiety and depression, preventing diabetes and heart disease, improving sex drive, and many more.
In order to improve your sleep and reap the benefits above, try to eat more of the foods below, all of which are known to promote proper sleep.
Taking some walnuts an hour before you go to bed will make your sleep better and your night peaceful. This is because walnuts contain melatonin. Melatonin helps in managing your slumber cycle, plus they give an adding of tryptophan, which will change in melatonin later on in your system.
will calm you, help your muscles unwind, and you will feel rested during the following day. This is because milk is rich in calcium that controls the levels of melatonin in your body. Also it has amino corrosive tryptophan, the forerunner of serotonin.
Especially the tart cherry squeezed for consuming like a fresh juice contains a melatonin that helps your body rest. Also the tart fruits utilized for heating pies are great for consuming an hour or two before you go to sleep.
Cheese like every other dairy product has calcium, which will make you stress free, relax your muscles and control the creation of melatonin in your system. These days you have a lot of varieties of cheese available that you can consume as dinner.
Who does not like bananas? No one… These tropical fruits are a great choice for your snack before bed time. Bananas contain two minerals (magnesium, potassium) important for unwinding your muscles and advance slumber. They are a wellspring of tryptophan.
One table spoon of this sweet nectar will make a difference in your sleep, especially if you consume it mixed in a chamomile tea. Honey’s sugar increases insulin, permitting tryptophan to do its work and affect serene slumber.
These nuts are a great wellspring of magnesium as well as protein that regulates the level of glucose in the body during the entire night. A modest bunch of almonds supports cerebrum movement, decreases the levels of bad cholesterol and fortifies your bones.
Fish like Tuna, halibut, and salmon contain high percentage of vitamin B6. This vitamin is very important for your body for making melatonin and serotonin. There are also some other foods high with vitamin B6, such as raw garlic and pistachio nuts.