4 Foods That Induce Better Sleep
- Harshita Malhotra
Updated : October 19, 2022 18:10 IST
Trouble sleeping? Have these food items!
We are all aware of how very crucial sleep is to our health. While there are many things we may do to sleep soundly, eating some foods—or avoiding others—greatly aids in calming us down so that we can fall asleep peacefully. We are aware of the impact eating has on us, from the caffeine high to feeling sleepy after a substantial meal. Let's look at the foods that help us "sleep well," as many of us struggle with insomnia and disrupted sleep cycles.
One of the most reliable foods for promoting restful sleep. Tryptophan, an amino acid that promotes sleep, can be found in a cup of warm milk. Serotonin and melatonin are produced in large part by tryptophan. Melatonin helps to calm us down by relaxing our muscles, in contrast to serotonin, which is known as the "happy hormone." Magnesium, another ingredient in milk, also promotes relaxation. Drink a warm cup of milk to benefit from the enhanced milk enzymes that are made possible by heating.
Rice, a staple dish in India, is high in carbohydrates, making it a favourite food to help you sleep better. Insulin is used to convert carbohydrates into glucose. The activation of tryptophan during this synthesis results in the production of serotonin and melatonin. As a result, after eating a plateful of rice, we feel sleepy. White rice has a high glycemic index in addition to carbohydrates. According to studies, eating high glycemic index foods just before bed will help you sleep better. Rice may enhance the quality of your sleep when combined with other foods that promote sleep, such as warm milk.
A cup of chamomile tea will help you fall asleep if a cup of coffee can keep you awake. Popular herbal tea chamomile is proven to enhance sleep quality. The popular sleepy-night beverage chamomile has some sleep-inducing qualities. Additionally, apigenin, a plant flavone that promotes sleep and lessens insomnia, is one of its antioxidants. Additionally, it strengthens your immune system and lowers depression and anxiety.
Bananas have a fair quantity of magnesium and tryptophan in their skin. You benefit from both of these attributes in terms of restful sleep. In addition to magnesium, bananas are also a good source of potassium and vitamin B6, which relaxes muscles and nerves and helps you sleep peacefully.