With statistics stating that only one in ten people get enough sleep, it is definitely a cause for concern. This is especially important when the importance of sleep is considered. Without proper sleep, the day to day activities are affected and so is the mood of a person.
There are many things one can do to ensure they get adequate sleep including leading a stress-free life and keeping physically fit. An important way to ensure you get enough sleep that many seem to have forgotten is proper nutrition. According to nutritionists, food plays a very important role in the regulation of one’s sleep.
If you are struggling with sleep and keep tossing and turning every other night when you go to bed, a balanced diet may not be enough to help you. Here are some foods that help you sleep that you could try out.
Borrowed from old wives tales, scientific research has been undertaken to show that a warm glass of milk just before bedtime goes a long way in getting better sleep. Milk however is not the only drink with these benefits; other dairy products have these benefits too. Yogurt is particularly very helpful.
Dairy products are rich in tryptophan which is an amino acid necessary for the production of brain chemicals needed for sleep. They also have calcium which is necessary for the production of these chemicals. These are serotonin and melatonin whose increased concentrations results in the state of sleep in the body.
For best results, combine the dairy products with a bowl of cereal, oatcakes or any other carbohydrate-rich snack. This serves to stimulate the release of insulin which is necessary for clearing amino acids that could slow down the action of tryptophan from the bloodstream. Therefore, more tryptophan reaches the brain inducing sleep faster.
This is not only a healthier choice in your meals but will also help you sleep much better. Whole grains tend to increase insulin levels more than the processed grains. The result is that they introduce more serotonin into the body resulting in faster and more relaxed sleep.
Whole grains are rich in micronutrient mineral called magnesium. Being deficient of the same has been shown to result in lack of enough sleep. With these grains making up part of your foods, you can rest assured that you will get enough sleep thanks to the adequacy in supply of the nutrient.
What are some of these whole grains you should eat?
- Jasmine rice
- Whole-grain wheat
Melatonin which is a sleep-inducing chemical released in the brain when it is dark requires vitamin B6 for its release. This is where eating fish and sleep meet with the fish providing this much needed nutrient.
Most fish are rich in vitamin B6 but it is present in high amounts in salmons, tuna and halibut. Another reason why fish and especially salmons are helpful in improving sleep patterns is because it is rich in dietary vitamin D whose deficiency results in lack of enough sleep. In a recent study involving 95 middle-aged men, improved sleep was marked in those taking a meal with salmon three times a week. Not only eating fish but also go fishing can help to calm your mind and sleep well. Just remember to bring with you the spinning rod and enjoy.
Thanks for reading!