Getting a good night's sleep is as essential for a healthy life as eating food itself is. The recommended duration of quality sleep hours is seven to eight per day. Failing to meet this general criterion of sleeping hours can have detrimental effects on your health. If left untreated, it can put you at risk of disorders like heart problems, obesity, diabetes, high blood pressure, and even depression. While you sleep, your body repairs you from the wear and tear of a regular day. It improves heart health, blood circulation and also enhances immunity.
There are multiple ways through which you can aid better sleeping. There's making a sleep schedule, limiting screen time, exercising for better energy, getting a sleep supplement etc. And then there's one most neglected thing: healthy eating. You can have a tremendous impact on your sleep hours and schedules by eating well.
Here are some of the foods that can help you get quality sleep.
Kiwi is one of the most nutritious foods that may help you sleep through the night. Carotenoid antioxidants and a high amount of fibre present in kiwi reduces inflammation, lowers cholesterol, and speeds up digestion. Inflammation of cells can be one of the causes of your sleepless nights. Kiwi, rich with antioxidants, helps reduce inflammation. It also relaxes muscles and improves blood circulation in the body, thus promoting a night of good sleep. Kiwi is enriched with serotonin, a brain chemical that regulates the sleep cycle.
Salmon, trout, tuna, and mackerel are examples of healthy fatty fishes. These fish contain a plethora of vitamin D and omega-3 fatty acids that help in reducing inflammation. Omega -3 fatty acids are also helpful in boosting the general health of the brain. Vitamin D and Omega-3 fatty acids together enhance the quality of your sleep. Consuming fatty fish increases the production of serotonin, which promotes better sleep at night.
White rice, a staple food in many countries, comes bearing significance for patients of sleep apnea in particular. White rice is rich in minerals such as folate, thiamine, manganese, and some vitamins. Many studies indicated that a higher intake of white rice is associated with better and longer sleep duration. White rice, being an excellent source of carbs, has a high glycemic index too. Consuming high glycemic index foods, like white rice, at least one hour before bedtime improves sleep quality and helps in having a sound sleep.
Almonds possess multiple nutrients that help you sleep through the night. Almonds are a great source of nutrients like phosphorus, riboflavin, manganese, and melatonin. Melatonin is a hormone that regulates sleep patterns. Consuming a handful of almonds before sleeping boosts sleep quality, allowing you to get uninterrupted sleep through the night. Due to the higher fibre content, antioxidants, and monounsaturated fats, almonds have also shown to lower the risk of some chronic heart diseases. Research suggests that magnesium in almonds helps us sleep at night by reducing inflammation and stress hormone called cortisol. Cortisol causes an interruption in the sleep pattern, especially in people with sleep apnea.
Chamomile tea is a herbal tea that contains antioxidants and flavones. This tea is beneficial for the immune system as it reduces inflammation in the body. Chamomile tea promotes sleepiness among patients of sleep apnea. It contains an antioxidant, apigenin that binds to the brain's specific receptors and improves the quality of sleep. So, if you have a disrupted sleep pattern, try taking chamomile tea before going to bed to have a much peaceful sleep.
Remember your childhood days when it was a common ritual to drink a glass full of warm milk before falling asleep? Besides being an essential source of calcium for your growing bones, it did help with sleeping too. If you are suffering from sleep apnea, drinking a glass of warm milk at night would be great. Milk is enriched with minerals like calcium, tryptophan, melatonin, and vitamin D, all of which promote sleep in their ways.
Remember, healthy eating is not a day's worth of work. Adopting a healthy diet is a lifestyle that you need to choose for a healthy life. Healthy eating can improve your health tremendously! This includes lowering your carb intake, going towards a more organic eating lifestyle and saying bye-bye to processed foods. Trust us when we say this: it's going to change your life.