A well-balanced sleep routine has a wide range of benefits over all aspects of your health.
Good quality sleep is essential for optimal functioning of your cardiovascular system; a well-balanced sleep also strengthens our immune system and the ability to ward off chronic disease processes.
An optimum sleep routine is key for the proper functioning of your neurocognitive functions; it helps to strengthen memory making and lowers the risk of developing degenerative diseases such as Alzheimer’s disease in late adulthood.
Experts recommend a good 7-9 hours of uninterrupted good quality sleep, though it can vary between age groups.
While some adults struggle with anxiety and depression that affects the quality of their sleep cycle, this discussion is far from the scope of this blog.
If you are someone who struggles to fall asleep with no organic diseases, you should try incorporating some of these food ideas in your diet for getting a well-rested shut-eye:
Almonds
This exotic tree nut is packed with nutrients and a ton of benefits for your health. Packed with nutrients such as phosphorus and riboflavin, almonds are a great way to incorporate healthy, low-calorie dry nuts in your diet. Apart from this, they are a rich source for good unsaturated fats, that lower the risk of diabetes and cardiovascular diseases in the long run. But did you know that almonds also help you in falling asleep? Packed with up to 19% of the daily required amount of magnesium, almonds promote deep undisturbed sleep. The hormone melatonin, found in almonds, is the body’s natural sleep-regulating hormone, which is why we recommend at least a handful serving of almonds before it’s time to hit the hay.
Chamomile Tea
Chamomile tea is a very good herbal beverage enjoyed all across the world. Known for its calming and soothing properties, chamomile is known for reducing stress, anxiety, and depression. It also can potentially reduce inflammation around the body and improve the appearance of your skin. Chamomile tea contains a powerful antioxidant, known as apigenin that acts on certain receptors across your brain and may promote high-quality sleep and reduce insomnia. Too good to not give a shot.
Fish
More specifically fatty fish rich in good fats for the body, found in salmon and mackerel. What makes fatty fish promote sleep you may ask? Well, the high amounts of Vitamin D and omega 3 fatty acids, such as EPA and DHA, promote the production of serotonin in the body, which promotes uninterrupted sleep. There are many studies that found that people who consumed 300 gm of salmon 3 times a week were more likely to fall asleep faster than people who didn’t consume fish at all. Fatty fish also promotes heart and brain health and may protect you from chronic diseases in the long run.
Walnuts
Another popular tree nut making it to our list of foods that promote quality sleep. Walnuts are an excellent source of fiber, magnesium, phosphorus, and copper. Apart from these minerals, they are also an excellent source of omega 3 fatty acids that promote the production of serotonin that ultimately promotes sleep. Overall, the prospect of walnuts promoting adequate sleep is very much promising but lacks significant evidence. If you struggle with sleep, perhaps a handful of walnuts before bedtime may work for you.
White Rice
White rice is still consumed widely in many countries as a staple grain. The only difference between white rice and brown rice is that white rice has its germ and bran removed which makes it less nutritious and less fibrous. Nevertheless, white rice still contains a decent amount of nutrients such as folate, manganese, and thiamin. White rice is considered as a high glycemic index food, that basically denotes the ability of foods to increase blood sugar levels. Research has backed that foods that possess a high glycemic index can promote a better quality of sleep. However, due to its high glycemic index, it is best to consume white rice in moderation.
Here you have it, folks. A list of essential food items found easily in your pantry that promotes your brain and overall body health at the same time.