It has been rightly said –sleep your way to better health, better body and bigger success. Sleep is vital and necessary for everyone. It can be well defined as a restorative process which promotes the functionality of our body in a proper way and improves the quality of our life.
Although as it seems to be an easy activity, many amongst us find it really hard to gather a good nights’ sleep and as a result feel weak and tired and suffer from bad health. As per experts the reasons of sleeplessness has been largely attributed to one’s diet and lifestyle habits. Short sleep durations are largely associated with health problems like weight gain and obesity, diabetes, cardiovascular disease, psychiatric illness, and performance deficits.
Get quality sleep with food and nutrients
Quality sleep largely depends upon what we choose to eat and to get a good night sleep it is vital to calm down our brain, which again is possible with good food. Certain foods helps us sleep better and are those that contains tryptophan – a type of amino acid that the body uses to make neurotransmitters like serotonin and melatonin, that helps relaxing the brain and aids in sleeping well.
Whether you want to just doze off or just want to wake up feeling more refreshed and active in the morning, refer to these foods that will help you sleep well:
- Foods enriched with vitamin C
Source: green leafy vegetables, bell peppers, strawberry, kiwi, all citrus fruits and papaya.
- People who have lower levels of vitamin C in their blood are more prone to sleep disorders and waking up at night.
- Foods containing melatonin
Sources: Walnuts, tart cherries, banana, pineapple and oranges.
- Although found in little quantities in foods, melatonin is a hormone that regulates sleep cycles.
- The nutrient Tryptophan
Sources: chicken, eggs, almonds, sweet potatoes, bananas, yoghurt, chia seeds, hemp seeds, pumpkin seeds.
- Is a very critical nutrient that the body uses to produce serotonin, that aids the brain to relax and helps sleep better.
- The essential vitamin B6
Sources: almonds, cashews, peanut butter, spinach, tomatoes, sweet potatoes, avocados, bananas, fish and eggs.
- The all essential vitamin helps in modulating the body’s response to stress and relaxing the nervous system thereby aiding in better sleep quality.
- The all-important Selenium
Sources: sunflower seeds, Brazil nuts, oysters, chicken and certain mushroom species.
- Selenium has a major role to play in sleep abnormalities. Its presence is highly attributed to the wellness of our immune system and thyroid functionality.
- Potassium rich foods
Sources: leafy green vegetables, avocados, bananas, potatoes and broccoli.
- Studies conducted on the subject has revealed that potassium is important for good sleep and also aids in better sleeping.
- Omega 3 fatty acids
Sources: oily fishes (sardines, salmon), flax seeds, chia seeds, pumpkin seeds and walnuts.
- Researches and evidences show that Omega 3’s are instrumental for deeper and more restful sleeps.
With foods in all matters aids in better sleep quality, another good activity which can help you get better sleep quality is engaging in regular exercises. Pre-bed rituals like meditation, prayer, deep breathing and relaxation as well as reading are also helpful for good sleep.
The last thing to do is to ensure to block out distracting lights and noises. Bright lights and loud noises will make your sleep poor. Therefore, you have to make ensure that there is no distraction that can disturb your sleep.
By: Sheela Seharawat