What an individual eats can determine the amount and type of sleep; hence one’s diet is important for managing the sleeping pattern. Some foods are taken before sleep, which aggregates a nice deep sleep. Other foods cause heartburn, which can mess with your sleep. This article explains some of the foods that an individual plain some of the foods to improve their sleeping pattern.
Kale
Nagpal et al. (2019) state that kales should be part of a nighttime meal for an individual because it contains some properties such as prebiotics and fiber, ensuring that your colon stays in good shape. It contains calcium which helps you produce melatonin, a hormone that brings sleep. When preparing your kale, ensure you do not overcook it, as this lessens its nutrients.
Kiwi
Ordonez et al. (2017) state that taking Kiwi fruit some hours before sleeping can help you have a nice rest. It contains Vitamin C and E, antioxidants, carotenoids, and serotonin hormones. This hormone helps in balancing your mood and improves your sleeping pattern.
Bananas
Bananas help you get in good moods and relax, thus making it easy to sleep. They are a perfect source of magnesium and potassium. Nagpal et al. (2019) explain that they contain tryptophan, an amino acid that helps soothe and control melatonin and serotonin. Magnesium helps promote good sleep for people who experience insomnia.
Almonds
They are excellent contributors to sleep. They contain a high level of melatonin as they contain calcium and magnesium, facilitating relaxation. When your body feels relaxed, it becomes easier to fall asleep. Calcium enables the brain to change tryptophan into melatonin, prompting you to sleep.
Warm Milk
A cup of warm milk may help improve an individual sleep as it contains properties that enable one to fall asleep like melatonin, calcium, tryptophan, and Vitamin D. You can also get yourself a glass of low-fat milk which contains calcium, Vitamin A, and D, proteins, and calories.
Fatty Fish
Vitamin D and Omega 3 are found in fish, which help improve an individual’s heart rate management, relaxation, and sleep pattern. These two supplements help with the control of serotonin which aids in improving one’s sleep-wake pattern. They also contain other nutrients such as magnesium, calcium, folate, zinc, and potassium, good contributors to sleep.
Spinach
Spinach should be one of your favorite meals if you have frequent occurrences of insomnia. It contains Vitamins B6 and C, tryptophan, magnesium, and folate, essential co-factors in blending serotonin and melatonin. Greenfield (2020) states that spinach also carries glutamine which helps restore your body to remove contaminations that may affect your sleep.
Cherries
They help you sleep since they contain melatonin, tryptophan, potassium, and serotonin, as daily consumption help improve the sleeping pattern.
Walnuts
They provide various vitamins and minerals, such as; manganese, copper, phosphorous, magnesium, folic acid, vitamin B6, omega-3 fatty acids, and fiber. Since they contain melatonin, they revamp your sleep. A handful of walnuts is enough quantity to take before going to bed.
Conclusion
Taking a meal before going to sleep is important. Individuals should keep track of what they eat because not all foods provide the necessary elements to facilitate a good sleep. Some nutrients help sleep and include melatonin, vitamin D, Omega-3 Fatty Acids, magnesium, tryptophan, and serotonin. Also, remember to take your dinner an hour before retiring to bed to give the food enough time to get absorbed in the system. Remember, a better diet leads to improved sleep.
References
Greenfield, B. (2020). Boundless: Upgrade your brain, optimize your body & defy aging. Victory Belt
Publishing.
Nagpal, R., Shively, C. A., Register, T. C., Craft, S., & Yadav, H. (2019). Gut
microbiome-Mediterranean diet interactions in improving host health.
F1000Research, 8.
Ordóñez, F. M., Oliver, A. J. S., Bastos, P. C., Guillén, L. S., & Domínguez, R. (2017).
Sleep improvement in athletes: use of nutritional supplements. Am. J. Sports Med,
34, 93-99.
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