According to Medical News Today, getting sufficient good quality sleep is essential for maintaining optimal health. A good night’s sleep also positively affects our memory, can lead to weight loss, impacts our body’s calorie regulation and lowers the risk of heart diseases.
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There are many foods that can help the body to sleep better. As published by Sleep Foundation, following are some of these foods that you can start incorporating in your diet for restful sleep.
Kiwi
According to the report, kiwi or kiwifruit contains many vitamins and minerals as well as being a rich source of potassium and folate. Researchers have found that kiwi can aid in sleeping better.
In one study, people who ate two kiwis an hour before bedtime were found to fall asleep faster than those who did not, and they experienced better sleep quality. Researchers believe that the positive impact of kiwi on sleep is due to its antioxidant properties and high concentration of serotonin.
Rice
Some evidence has been found by researchers to show that eating rice can also aid in improving sleep.
A study in Japan found that Japanese adults who ate rice experienced better sleep than those who ate bread or noodles. As per this study, eating foods such as rice, with high glycemic index about four hours before bedtime could help with falling asleep.
On the other hand, carbohydrates in themselves do not seem to aid sleep since sugary beverages and sweets have been found by researchers, to worsen sleep. Therefore, studies suggest that carbohydrates’ impact on sleep could be influenced by what is eaten with them.
For example, eating rice with protein could have better result for sleep because the carbohydrates in rice make it easier for sleep-promoting amino acids in protein to reach the brain.
Nuts
Nuts such as almonds, pistachios and cashews can also aid in better sleep. This is because nuts are packed with a whole host of vitamins and minerals such as magnesium and zinc. These are all ingredients which are necessary to keep the body healthy.
A clinical trial found that a combination of melatonin, magnesium, and zinc helped insomniac adults sleep better. Nuts are a very convenient source for these.
Fatty fish
As per a study that was conducted over a period of many months, people who ate salmon three times per week experienced better sleep overall. This also had a positive effect on their day-to-day functioning.
Fatty fish like salmon provide us with a good dose of vitamin D and omega-3 fatty acids, which in turn regulate our body’s serotonin levels.
Sources used:
Medical News Today: ' Why sleep is essential for health'
Sleep Foundation: ' The Best Foods To Help You Sleep'
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