Getting a good night’s sleep is key to having a good health. A good night’s sleep also helps us function to the best of our abilities during the day. If you have been unable to sleep over a long period of time, there is a chance that you might have insomnia. Being diagnosed with insomnia is not the end of the world. With a few lifestyle changes and a stricter discipline to your unhealthy habits, you can get to experience once again uninterrupted sleep during the night.
Food is one of the important elements that can help with insomnia. Some food items act as sleep-promoting properties that can prepare your body to get in sync with the ideal sleeping habit hence enhancing the quality of sleep. These foods offer the right vitamins and minerals that make the quality of sleep better. If consumed for a long period of time, the quality of sleep will improve. Here are the foods to eat when you have insomnia.
Almonds offer a range of health benefits for the body. Eating almonds regularly can help lower the risks of getting heart disease and type 2 diabetes. An almond has antioxidants, fibre and healthy monounsaturated fat. Due to its content, almonds act as a source of the hormone melatonin, which is a sleep-regulating hormone. Consuming almonds on a regular basis can help improve the quality of sleep.
Kiwi is a fruit that is nutritious and tasty. Aside from benefiting the digestive health, kiwis can also improve sleep quality. Due to its serotonin content, this fruit has the ability to help people sleep through the night without any interruption. Apart from serotonin, kiwis also feature antioxidants that further help to improve the quality of sleep.
Salmon, Tuna, Mackerel and Trout
Salmon, tuna, mackerel and trout are known as fatty fish. These type of fish are best recognised for their Vitamin D content. They are also high in Omega-3 fatty acids, which are EPA and DHA that helps to reduce inflammation, boost brain health and protect the body against heart disease. By featuring both vitamin D and omega-3 fatty acids, these types of fatty fish have the ability to enhance a person’s sleep quality. These two ingredients work on increasing the production of serotonin, which is a brain chemical that promotes sleep. Consuming any of these fatty fish three times a week can help you fall asleep faster.
Walnuts come with a variety of vitamins and minerals. They are rich in copper, manganese, phosphorus and magnesium. Walnuts also have linoleic acid and omega-3 fatty acids. On top of boosting the health of the heart, walnuts can also improve the quality of sleep. They work on regulating melatonin, which is a sleep-regulating hormone that is responsible for making a person fall asleep.
Sleep quality can be improved by eating foods with a glycaemic index, like white rice. White rice can help improve sleep quality if consumed a few hours before your bedtime. Due to its lack of fibre and nutrients, white rice is best consumed in small portions even though higher white rice intake improves the quality of sleep.
Oatmeal is perfect for breakfast and also, well-suited to be consumed before going to bed. Oatmeal is similar to rice, as they are both high in carbs. Oats feature melatonin, which helps to make the quality of sleep better as it has the ability to induce drowsiness if consumed before bedtime.
With a great amount of casein, cottage cheese has the ability to sustain overnight muscle repair as well as growth if consumed before bed. This happens due to the milk protein ingredient that is found in cottage cheese, which is what makes it a great food to have before bed if you have insomnia.
Hummus is made from chickpeas, which are rich in tryptophan. Tryptophan is an amino acid that helps to trigger the body to go into sleeping mode. Tryptophan can help to reduce insomnia, especially when it is consumed with carbohydrates. Chickpeas come with both carbohydrates and tryptophan.
Corn is tasty on its own and even tastier with butter spread on it. Corns are high in carbohydrates, which makes it easy for a person to fall asleep after consuming this food. For a healthier intake, organic corn is much better than the usual corn that is accompanied or flourished by other ingredients.
High in magnesium, spinach has the ability to relax the nerves and muscles. When the nerves and muscles are at a relaxing mode, the body naturally will feel the flow to a good night’s sleep. Spinach can calm the body and help with the quality of sleep. It is also a good source of calcium, which helps to produce a sleep-promoting hormone known as melatonin.
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