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Sleeplessness or insomnia, is a disease that affects many. There are certain foods and drinks that have a significant impact on energy and alertness. Many have experienced a burst of energy after coffee or a feeling of drowsiness after a hearty meal. Whether it’s a plate of rice and veggies or a bowlful of yoghurt with oats and fruits, healthy meal choices can help with better sleep.
A study, Effects of Diet on Sleep Quality, explored which foods promote better sleep. Dietary decisions influence a lot more than just providing energy and sleepiness. They can significantly influence weight, cardiovascular health, and blood sugar levels, to name a few. However, certain foods and drinks may make it easier to achieve a good night's rest. These foods can regulate sleep by affecting neurotransmitters, hormones, and overall well-being. Including these foods in your diet may contribute to better sleep quality.
Foods That Can Help You Sleep Better
1. Honey
According to the NIH Study, Effect of honey on nocturnal cough and sleep quality, honey is a natural sleep aid due to its glucose content, which lowers orexin levels—a neurotransmitter responsible for alertness. A teaspoon of honey before bed helps replenish liver glycogen, the fuel needed to sustain the body overnight. The natural sugars in honey assist in transporting tryptophan, an essential sleep-inducing amino acid, to the brain. This promotes the production of serotonin and melatonin, both crucial for regulating sleep. Opting for raw honey can enhance these benefits and add effectively to your nightly routine.
Also Read: 7 Healthy And Filling Greek Yoghurt Dishes For Lunch
2. Milk
Milk is a common and effective remedy for sleeplessness. According to NIH, The Effects of Milk and Dairy Products on Sleep: A Systematic Review, it contains tryptophan, an amino acid that boosts melatonin levels, promoting a regular sleep cycle. Warm milk can be particularly soothing, calm the mind and prepare the body for sleep. The calcium in milk helps produce melatonin. If you have trouble sleeping or only get up every once in a while, drinking a glass of warm milk before bed can help you relax and get ready for a good night's sleep.
3. Chickpeas
Studies state that chickpeas are a nutrient-dense legume rich in vitamin B6, important for producing serotonin. Serotonin is a neurotransmitter that aids in the regulation of mood and sleep. Incorporating chickpeas into dinner or having homemade hummus as a late-night snack can be beneficial. Chickpeas' fibre content also helps digestion, which is good for your overall health and helps you sleep better. They can be used in a lot of different dishes and are good for you in many ways, including helping you sleep.
4. Yoghurt
Yoghurt is another dairy product beneficial for sleep. Studies mention that yoghurt contains calcium, which is essential for processing the sleep-inducing hormone melatonin. A small bowl of yoghurt topped with oats or whole grains can be a perfect evening snack. This combination not only satisfies sweet cravings but also promotes better sleep. The probiotics in yoghurt further enhance gut health, which is closely linked to sleep quality. So, including yoghurt in your diet can be a delicious and healthy way to support better sleep patterns.
5. Nuts
Nuts, such as almonds, walnuts, pistachios, and cashews, are excellent for promoting sleep. According to a ResearchGate study, nuts contain melatonin, omega-3 fatty acids, magnesium, and zinc, all of which support sleep health. A handful of nuts can be a great bedtime snack, boosting serotonin levels in the brain. These nutrients can help people, especially older adults with insomnia, sleep longer and more deeply. Nuts are also rich in tryptophan, making them a valuable addition to a sleep-friendly diet.
Incorporating sleep-promoting foods into your diet can significantly improve sleep quality. Honey, milk, yoghurt, chickpeas, and nuts all contain nutrients that help regulate sleep patterns. By including these foods in your daily meals, you can support better sleep and overall health. Simple dietary changes can make a substantial difference in achieving a restful night’s sleep.
