NEED SLEEP? CONSIDER WHAT YOU EAT

How best can an individual attain a better sleep pattern? What should be considered as one to have a better sleep? What foods does an individual need to eat to have a better sleep? This article explains some of the foods an individual needs to eat to better sleep.

Although many people struggle to get enough sleep, it is generally suggested that you receive between 7 and 9 hours of unbroken sleep each night. What you eat and drink can assist in maintaining a stable blood sugar level, allowing you to sleep well. Here are some suggestions for foods and beverages that will aid in getting a good night's sleep and alleviating RLS symptoms: In the evening, consume a small, nutritious snack. Avoid consuming substantial meals within a few hours of going to bed, raising your risk of insomnia. Instead, opt for a small protein-rich snack like a piece of white chocolate or a small bowl of Greek-style yogurt with berries on top.

Certain Foods Can Affect Sleep

Researchers have undertaken numerous studies to determine the best foods for sleep, including dietitians and sleep experts. While this research sheds light on critical issues, it is not conclusive. There is a shortage of direct research regarding certain meals that promote sleep.Additionally, because most foods have a wide variety of cultivars, their nutrient profiles might be uneven. For instance, certain varieties of red grapes1 contain a high concentration of melatonin, while others contain almost none. Climate and growth conditions have the potential to modify the nutrients in any food product.

Thompson et al. (2017) explained that certain foods could induce sleep or encourage better sleep. Occasionally, this is based on a specific research study, while other times, it is based on the underlying nutritional components of the meal or beverage. According to Wilkinson et al. (2020), dietary choices have a significant impact on more than simply energy and tiredness; they also significantly impact weight, cardiovascular health, and blood sugar levels, to mention a few. It is prudent to see a physician or dietitian before making significant modifications to your normal diet. It helps guarantee that your food choices benefit your sleep and other health goals.

Kiwi

The kiwi, or kiwifruit, is a small, oval-shaped fruit frequently associated with New Zealand, even though it is grown in various nations. Green and gold kinds are available, but green kiwis are more plentiful. Kiwifruit is high in vitamins and minerals, particularly C and E, potassium, and folate. Frank et al. (2017) stated that consuming kiwi has been shown to aid sleep as individuals who consume kiwis before night fell asleep faster, sleep longer, and improve sleep quality. Although the exact reason why kiwis may aid in sleep is unknown, experts believe it may be due to their antioxidant characteristics, ability to correct folate deficits, and high serotonin levels.

Almonds

Almonds are a type of tree nut that boasts a plethora of health advantages.Gulati et al. (2017) explained that consuming almonds daily has reduced the risk of developing a few chronic diseases, including type 2 diabetes and heart disease. It is because they contain beneficial monounsaturated fats, fiber, and antioxidants.Additionally, almonds may aid improve sleep quality. It is because almonds and various other nuts contain the hormone melatonin. Melatonin is a hormone that adjusts your internal clock and alerts the body to sleep preparations. Almonds are also a good source of magnesium, delivering 19% of your daily requirement in only one ounce. Consuming a proper amount of magnesium may improve sleep quality, particularly for insomnia individuals.Magnesium's effect in aiding sleep is related to its anti-inflammatory properties. Additionally, it may help lower cortisol levels, which disrupt sleep.

Turkey

It's protein-dense, with roasted turkey delivering over 8 grams per ounce (28 grams). Protein is critical for muscle strength and appetite regulation.Additionally, turkey contains many vitamins and minerals, including riboflavin and phosphorus. It is a great source of selenium, delivering 56 percent of the Daily Value in a 3-ounce serving (DV). Turkey possesses several characteristics that may explain why some individuals feel exhausted after eating it or believe it promotes sleepiness. Notably, it contains tryptophan, an amino acid that promotes melatonin generation.Turkey's protein content may play a role in its capacity to induce fatigue. Consuming a reasonable amount of protein before bedtime has improved sleep quality, including fewer nighttime awakenings.

Cherries Tarts and Juice

As the name implies, Tart cherries have a unique flavor than sweet cherries. Occasionally referred to as sour cherries, these varieties include Richmond and English morello. They can be purchased by an individual whole or in tart cherry juice form; thus, individuals who drink sour cherry juice sleep better. One study discovered that persons who consumed two one-cup portions of tart cherry juice daily had increased overall sleep time and sleep efficiency. These advantages could be attributed to tart cherries having above-average quantities of melatonin, a hormone that aids in circadian rhythm regulation and promotes healthy sleep. Tart cherries may potentially have a sedative effect due to their antioxidant content.

Malted Milk

Consistent milk is created by blending milk and a specifically prepared powder comprised mostly of wheat flour, malted wheat, barley, sugar, and various vitamins. Horlick's is a renowned brand of malted milk powder. Van Egmond et al. (2019) explained that drinking malted milk before bedtime reduced sleep disruptions. However, these benefits are unknown; they may be related to the B and D vitamins found in the malted milk. Melatonin is naturally found in milk, and some milk products are melatonin-enhanced. When cows are milked at night, their milk contains a higher concentration of melatonin, which may be beneficial as a natural source of the sleep-inducing hormone.

Conclusion

Numerous foods and beverages may be beneficial. They include hormones and brain chemicals that regulate sleep, such as melatonin and serotonin. Certain foods and beverages contain high concentrations of specific antioxidants and nutrients, such as magnesium and melatonin, which have been shown to improve sleep quality by assisting you in falling asleep sooner or staying asleep longer. To maximize the advantages of sleep-enhancing meals and beverages, they may be consumed by an individual 2–3 hours before bedtime. Consuming food soon before bedtime may result in digestive problems such as acid reflux. Additional research is needed to determine the precise function of meals and beverages in promoting sleep, but their recognized benefits are quite promising.

References

Frank, S., Gonzalez, K., Lee-Ang, L., Young, M. C., Tamez, M., &Mattei, J. (2017). Diet and sleep physiology: public health and clinical implications. Frontiers in neurology, 8, 393.

Gulati, S., Misra, A., & Pandey, R. M. (2017). Effect of almond supplementation on Glycemia and cardiovascular risk factors in Asian Indians in North India with type 2 diabetes mellitus: a 24–week study. Metabolic syndrome and related disorders, 15(2), 98-105.

Thompson, R. S., Roller, R., Mika, A., Greenwood, B. N., Knight, R., Chichlowski, M., ... &Fleshner, M. (2017). Dietary prebiotics and bioactive milk fractions improve NREM sleep, enhance REM sleep rebound and attenuate the stress-induced decrease in daily temperature and gut microbial alpha diversity. Frontiers in Behavioral Neuroscience, 10, 240.

van Egmond, L., Tan, X., Sjögren, P., Cederholm, T., & Benedict, C. (2019). Association between healthy dietary patterns and self-reported sleep disturbances in older men: The ULSAM study. Nutrients, 11(5), 1029.

Wilkinson, M. J., Manoogian, E. N., Zadourian, A., Lo, H., Fakhouri, S., Shoghi, A., ... & Taub, P. R. (2020). Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell metabolism, 31(1), 92-104.