Getting a good night’s sleep is everyone’s dream, but that is easier said than done. A lot of things contribute to the disruption of our sleep, which prevents us from getting the recommended eight hours of sleep at night.
When we face sleeping problems or if we just want to get the most out of our nights, we search for things like “most comfortable beds,” “breathing exercises for sleep,” and others. While these can certainly help, you should not forget that some foods can bring Mr. Sandman right at your bedside as well. In addition to healthy bedtime snack ideas you can find in the infographic about sleep, here’s a list of great sleep-inducing foods and drinks.
There’s nothing like a hot glass of tea before going to bed. If you want a tea that can help you relax and sleep better, you should brew the medical wonder — chamomile tea.
This tea doesn’t exactly affect your sleep, but studies suggest that it can help reduce stress and anxiety. If you are like 23% of adults who have trouble sleeping because of these issues, then chamomile will definitely be the tea for you.
There are a few reasons why you should keep a bag of almonds beside your bed at all times. The first reason is that it is a delicious and vitamin-packed snack. The second is that almonds are packed with magnesium.
Magnesium can help reduce inflammation in the body, thus helping you feel more relaxed if you have body pain. Furthermore, it can reduce levels of cortisol, which is responsible for inducing stress.
Salmon, Tuna, Trout, and Other Fatty Fish
Fatty fish like salmon and tuna are incredibly delicious. They are just as healthy too. A serving of fish like these contains various vitamins and nutrients like vitamin D, and Omega-3 fatty acids like EPA and DHA.
According to studies, fatty fish can potentially increase the production of serotonin, which is the sleep-promoting brain chemical.
White rice is not only one of the best side dishes but is also one that can help you sleep better. The reason behind its sleep-enhancing properties is its high glycemic index.
A study conducted on 1,848 people revealed that those who ate more white rice not only slept better but longer as well.
A glass of warm milk is every mom’s go-to solution if their kids are having trouble falling asleep. Even as adults, we can drink milk to help us fall asleep.
There are four sleep-promoting compounds in milk. These are tryptophan, calcium, vitamin D, and, of course, melatonin. This is a delicious treat that you shouldn’t pass upon.
Sleeping is essential. If you’ve spent several dollars on pillows and sleeping pills, then you may want to change your diet and include the above foods and milk to get a better and longer sleep.
The following infographic is courtesy of Disturbmenot.co.