What you eat, affects the quality of your sleep. The hormone melatonin secreted by the pineal gland controls the sleep and wake cycles. Production of melatonin starts increasing from the late evening and it remains at a high level through the night that helps you to fall asleep and sleep through the night. Your diet plays an important role in regulating melatonin production. Foods that help in stimulating melatonin synthesis help you to enjoy sound sleep in the night.
To Boost The Quality And Duration Of Your Sleep, Add The Following Foods To Your Diet
For better sleep take one to three teaspoons of honey before going to bed. Traditionally, honey is mixed with warm milk or combined with apple cider vinegar and water and consumed before retiring to bed. Honey seems to work by boosting serotonin production, which helps in calming the brain and stimulating production of melatonin, the hormone that promotes sleep.
2. Cherry Juice
Tart cherries are rich in melatonin. According to studies, consuming tart cherry juice twice a day for a week helps in improving the duration and quality of sleep. To enjoy sound sleep, mix an ounce of concentrated tart cherry juice with 8 ounces of water and drink it in the morning and before going to bed.
Lettuce is an excellent food for a good night’s sleep. It is known to help in calming the nerves and cooling the stomach, which help in improving the quality of sleep. Eating lettuce especially helps when sleep is disrupted because of fluctuations in the body heat.
Kiwifruit contains sleep-inducing compounds that help in improving the sleep pattern. According to a study, eating two kiwifruits an hour before bedtime helps in increasing the total duration of the sleep as well as the quality of the sleep.
5. Jasmine Rice
Eat some jasmine rice for dinner. It would help you to fall asleep fast. Eating a carbohydrate rich meal four hours before bedtime helps in enhancing the serotonin level in your brain. It helps in making you feel good and reducing the time taken to fall asleep.
6. Oily Fish
Oily fish such as salmon, tuna, mackerel and herring are rich in vitamin B3 that helps in supporting REM sleep or deep sleep. It makes you less likely to wake up in the night. Hence, adding the vitamin B3 rich oily fish to the diet helps in improving the quality of your sleep.
Eating a banana an hour before going to bed helps in improving the quality of sleep. Banana contains vitamin B6, which helps in stimulating the pineal gland to increase melatonin secretion. Banana also contains magnesium, which plays an important role in helping you fall asleep fast and reducing waking time in the night.
Turkey is a rich source of tryptophan, an amino acid that is involved in production of serotonin. Low level of serotonin causes poor sleep. Turkey helps you to relax and fall asleep fast.
For sound sleep, eat chickpeas for dinner. It is a rich source of vitamin B6, which helps in converting the amino acid tryptophan to serotonin. Furthermore, chickpea is rich in magnesium, which helps in relaxing your muscles and reducing the stress hormone cortisol, thereby helping in improving the quality of your sleep.
10. Warm Milk
Drinking warm milk before bedtime can help in improving your sleep. Milk is rich in tryptophan, the amino acid that is responsible for putting you to sleep.