The Centers for Disease Control and Prevention (CDC) of United States recommended that adults should get at least seven hours of sleep each night.
Sleeping well is an important component of good health. It can improve memory, mood and regulate appetite. It can also restore vital organs like the heart and while sleeping, the human body works to repair muscle, organs and other cells. Studies have linked poor sleep to an increased risk of heart disease and weight gain.
In addition, certain foods contain natural substances that may help promote a good night’s sleep. While the research on sleep-inducing foods is inconclusive, here are six foods that can help in getting some sleep.
A study from Taipei Medical University found that people who ate two kiwis an hour before bed fell asleep faster and slept longer and more efficiently. Kiwis are a good source of antioxidants, vitamins C and E as well as vitamin B folate, which induces a sleep-promoting mechanism.
The natural melatonin and phytonutrient content in tart cherries have been linked with their sleep-promoting benefits. A study claimed that people with insomnia who started drinking tart cherry juice got over an hour’s more sleep each night.
Nuts and Seeds
Nuts and seeds contain healthy fats, which help to curb hunger levels, and magnesium, which helps muscles relax. Almonds and walnuts, specifically, contain melatonin.
Fish such as salmon and tuna are a good source of omega-3 fatty acids and vitamin D. These nutrients may help regulate serotonin, a neurotransmitter made from the amino acid tryptophan, which helps to regulate sleep, mood and other functions.
The warmth of a hot beverage can soothe and elevate the mood for sleep. The herbal teas which may help to relax at the end of the day include chamomile, lavender, lemon balm, passionflower and hops tea.
Drinking warm milk before going to bed helps to relax. Researchers say that milk’s sleep-promoting properties might be due to the amino acid tryptophan. Tryptophan-enriched foods have been shown to improve sleep and mood in the elderly.