Experts around the world recommend at least 7 to 8 hours of sleep daily in order for our vital organs to function like a well-oiled machine. However, many of us have a bad habit of binge-watching shows and late-night munching. Thus, putting our body’s circadian rhythm for a toss.
It doesn’t have to be this way.
What if we said that you could continue munching on healthy food that will actually help you sleep better while keeping your stomach full? Surprised? Many food items boost serotonin and melatonin levels in our bodies. Thus, helping you doze off into a peaceful slumber before you even know it.
Below are 7 foods for better sleep that will let you doze off and get a peaceful night’s ZZZzzz’s.
1) Trust in complex carbohydrates
Complex carbohydrates are known to boost the serotonin levels in your body. You can eat whole-grain bread, pasta, cereals, crackers, and brown rice. Stay away from simple carbohydrates such as pasta & bread and sweets such as cakes, cookies, pastries, and other sugary foods.
2) Lean proteins all the way
Trusting in lean proteins will improve melatonin and serotonin levels production of your body because of the amino acid tryptophan. You can consume lean proteins such as low-fat cheese, turkey, chicken, and fish for the same. Soybeans, egg whites, and pumpkin seeds can also be relied upon and fall under the lean proteins category. By any chance, do not consume high-fat cheese, deep-fried fish, or chicken wings right before snooze time. These are worst food to eat before bed.
3) Bank on the magnesium bonanza
Time and again, magnesium has been linked to playing a lending hand in promoting better sleep quality. Add magnesium-rich foods like leafy greens to your diet and also consume seeds, nuts, avocados, & black beans to catch some quality ZZZzzz’s.
4) Sip into Chamomile tea
Chamomile tea is a herbal alternative and is known for its health benefits. When it comes to improving sleep quality, it is your go-to companion for the same. Chamomile tea contains an antioxidant named apigenin that binds receptors in your mind and reduces anxiety while promoting quality sleep. So, stock up on chamomile tea and get a good night’s sleep every day.
5) Break into the nuts
Nuts like walnuts, almonds, pistachios, and cashews are deemed as extremely important if you want good food for insomnia and anxiety relief. These nuts are a rich source of melatonin, Omega-3’s, minerals such as magnesium and zinc that promote good sleep at night.
6) Must-have chickpeas
Rich in vitamin B6, chickpeas are more often than not known as the miracle legume. They help keep the appetite in check. Moreover, vitamin B6 in chickpeas is an excellent source of serotonin. This makes chickpeas a must-have legume in your diet. You can whip up yummy hummus and grab it as a late-night snack right before you sleep, all thanks to chickpeas!
7) Never doubt the leafy greens
Leafy greens are the richest source of calcium. They’re a must-have addition to your diet if you not only wish to sleep better but also experience other health benefits. You can have them as salads or bake some kale chips in an oven.
Foods that stop you from going on a snooze-fest
While you’re following a proper diet for better sleep, it’s also important to know which foods stop you from dozing off. You can take active measures to steer clear of these food items so that nothing comes between you and your dreams.
- Avoid eating fatty, fried food. It will make you feel bloated and prevent you from getting good sleep.
- Don’t consume red meat right before you sleep as it contains high saturated fat that is hard to digest. You will end up being awake for longer instead of getting good sleep.
- Steer clear from foods that are rich in tyramine such as tomatoes. Tyramine is a chemical that will stimulate your mind and delay your sleep.
- Avoid consuming foods or drinks that have caffeine in them. Caffeine stimulates your mind and prevents you from dozing off.
You can also rely on supplements such as three60 De-Stress & Snooze gummies that are safe and effective. They trigger the natural melatonin production in your body and let you get a good night’s sleep. The bottom line is that sleep and food are extremely important for your health. Both are dependent on each other. So, next time you want to go on a midnight food-binge right before your bedtime, eat the right food that will aid you in getting quality sleep at night rather than consuming foods that keep you away from your dreamland.
