Sleep is one of the most fundamental needs of any human to ensure a long and healthy life. Sleep is important, and while not all doctors can agree on exactly how much sleep an average human needs, it is generally agreed that a minimum of around 6 hours is necessary to main healthy body functions.
Sleep is also intrinsically tied with mental health, and those that suffer from insomnia often deal with depression and anxiety. Fortunately, there are some ways of promoting better sleep through dietary means.1. Kiwis
The kiwi is a small, green fruit that is popular around the world, and can be found seasonally in most stores. It’s extremely rich in Vitamin C, antioxidants, and serotonin, making them the perfect snack for bedtime.
One kiwi only contains 50 calories, and over 100% of your daily Vitamin C requirements, which is more Vitamin C than an orange. A study taken out on the link between eating kiwi fruit and better sleep found that consuming two kiwis before bed is a good way of falling asleep faster while also attaining deeper, better quality sleep.
2. Cottage Cheese
Cottage cheese is an extremely rich source of protein, containing around 24 grams of protein per cup. Protein is known as a good way to acquire tryptophan, which is an amino acid that is most commonly associated with the drowsy feeling people get after eating a large dinner.
It’s also important in the production of serotonin, which can have a direct effect on the amount of melatonin that the body produces before going to bed.
Salmon is a fatty fish, meaning that is a quality source of both Vitamin D and Omega 3 fatty acids, both of which increase the body’s production of serotonin. It has a specifically high content of Vitamin D, which has been linked with improved sleeping patterns.
Serotonin is important in the synthesis of melatonin, which is the hormone responsible for inducing sleep.
While it’s not always a good idea to eat grains before bed, some are actually quite beneficial to those that are suffering from sleeping problems, such as oatmeal.
Oats are a good source of melatonin, and a bowl of oatmeal before going to bed has shown to effectively improve both the amount and quality of sleep, which can be eaten while you play the best Aussie pokies as part of your nightly ritual.
Bananas are packed with vitamins and minerals, with some of the most predominant being magnesium, potassium, and tryptophan. This means that eating a banana at night can directly contribute to a better night’s rest.
Magnesium and potassium are also natural muscle relaxants, meaning that your body will be more at ease when getting into bed and trying to induce sleep.
6. Chamomile Tea
Chamomile tea offers the drinker a wide range of antioxidants, including one known as apigenin. This is an antioxidant that binds to the receptors in the brain that promote the feeling of sleepiness.
Those that insomnia benefit the most, and doctors recommend that insomniacs try and get as much apigenin as possible before going to bed.