A good night’s sleep is very important for a healthy and active life. In today’s stressful era, sleeping takes a lot of time. Food selection can be an important factor in getting better sleep. In this blog, which is “Foods to help you get better sleep” we will tell you about six such foods that will help to improve your sleep quality.
Table of Contents
These are some special foods that contain natural compounds like melatonin, tryptophan, magnesium, and antioxidants that promote relaxation and help in improving your sleep.
Sleep is important for special children
Sleep issues are very common for special children, such as those with autism, ADHD, cerebral palsy, etc., to experience sleep issues. Adding specific foods to their diet can help regulate their sleep cycle effectively. Especially in autistic children, difficulties in sleeping through the night or waking up in the middle of the night are quite common. This happens because sleep disorders are often linked to autism.
You can address their sleep problems by including certain foods in their diet. These foods directly or indirectly enhance sleep by boosting melatonin and serotonin levels. Additionally, they provide essential minerals and vitamins that support the body’s natural relaxation mechanisms, promoting better and more restful sleep.
Foods to get better sleep
- Almonds
- Bananas
- Cherries
- Oatmeal
- Kiwi
- Walnuts
1. Almonds
Almonds help keep your body hydrated, which helps relax muscles and reduce stress. Almonds contain protein, fiber, magnesium, vitamin E, healthy fats and antioxidants. Magnesium supports the process of inducing sleep in the body. Adults can consume 10 to 12 almonds, and children can have 4 to 5 almonds at night. Eating a handful of almonds before bed can also help your body produce melatonin, the hormone responsible for regulating sleep.
2. Bananas
Bananas are not just a quick snack but also a natural sleep aid. Bananas are a good source of potassium, vitamin B6, vitamin C, fiber, and magnesium, which relax your muscles. It contains tryptophan, an amino acid that converts into serotonin and melatonin in the brain. Further, both these hormones are responsible for your sleep. You can eat bananas as an evening snack. Or you can make a banana smoothie with warm milk and have it as a bedtime drink.
3. Cherries
Consuming cherries or cherry juice can help improve sleep quality and duration. Cherries contain Melatonin and tryptophan. Cherries are a natural source of melatonin, a hormone that regulates sleep, along with other nutrients that support sleep quality. Studies have shown that cherries, especially tart cherries, can enhance sleep quality and reduce sleep latency (the time it takes to fall asleep). Eat fresh cherries in the evening or drink a glass of tart cherry juice before bed.
4. Oatmeal
Oats are in great demand not only for breakfast but also for dinner. Oats Contains melatonin and carbohydrate complexes that increase the level of serotonin and give a feeling of relaxation. This helps to improve sleep and mood. Take Oats with a small bowl of Oats, honey, and warm milk before you sleep out. Or you can also take it by adding sliced bananas or almonds to it.
5. Kiwi
Kiwi contains antioxidants like vitamins C and E, which reduce oxidative stress; kiwi also contains serotonin, which helps induce sleep. Serotonin helps promote relaxation by acting on the brain’s receptors that regulate mood and sleep. It also contains a good amount of fiber, which supports digestion. This is a good fruit to improve your sleep.
6. Walnuts
Walnuts contain melatonin and omega-3 fatty acids, which help in inducing sleep. These nutrients improve sleep quality and help you fall asleep faster. Omega-3 fatty acids can help reduce inflammation and promote relaxation, while melatonin is a hormone that regulates the sleep-wake cycle. You can add walnuts to a salad or yogurt. Or you can eat a handful of walnuts in the evening.
Extra tips to get better sleep
- Don’t eat anything and avoid caffeine -2 hours before bedtime.
- Set a sleep routine.
- Make the bedroom quiet and comfortable for sleep.
- Drink enough water during the day and stay hydrated.
Conclusion
Sleep comes not only from food but also from a healthy lifestyle and stress-free habits. You can have a peaceful and restful sleep by trying these foods. By including these foods in your diet: almonds, bananas, cherries, oatmeal, walnuts, and kiwi, you will enjoy a restful and restorative sleep. Try and share your experience!
Frequently Asked Questions (FAQs)
What are Natural sources to induce sleep?
Kiwi, oatmeal, walnuts, cherries, bananas, and almonds are natural sources that help induce sleep. They are all good sources of melatonin, which helps in relaxation and provides better quality sleep.
How does Kiwi help to induce sleep?
Kiwi contains antioxidants like vitamins C and E, which reduce oxidative stress; kiwi also contains serotonin, which helps induce sleep.
Give some tips for better sleep.
1. Don’t eat anything and avoid caffeine 2 hours before bedtime.
2. Set a sleep routine.
3. Make the bedroom quiet and comfortable for sleep.
4. Drink enough water during the day and stay hydrated.