12 Best foods to help you sleep better
04/02/2020 / By Joanne Washburn / Comments
12 Best foods to help you sleep better

Sleep is crucial to your overall health. For instance, sleep plays an essential role in immunity enhancement. During sleep, the body produces antibodies that combat disease-causing pathogens. Sleep is also linked to cardiovascular health due to its restorative functions.

Unfortunately, many people suffer from sleep deprivation due to poor lifestyle habits. Often, sleep deprivation can make the body susceptible to weight gain, mood swings, poor immunity, high blood pressure and cardiovascular conditions.

Fortunately, there are plenty of nutrient-dense foods that can help you sleep better at night.

Bananas

Bananas contain high amounts of magnesium and potassium that can relax nerves and muscles, thereby promoting relaxation. Bananas also promote the production of serotonin, an important chemical that regulates mood and sleep.

Watermelon

Dehydration can affect your ability to sleep, so snacking on water-rich fruits before bed ensures you are well hydrated. Watermelons, in particular, can also promote deep sleep, as well as boost energy levels in the morning.

Cinnamon

Cinnamon can induce sleep by alleviating stress and calming the nervous system. Cinnamon can also relax tense muscles and soothe the digestive system.

Ginger

Ginger is a known remedy for insomnia due to its ability to promote relaxation. Gingerol, the main active component in ginger, also binds to serotonin receptors to alleviate stress and anxiety.

Licorice

Licorice is commonly used as a natural sweetener for candies and beverages. However, it is also used to treat anxiety, stress, mood swings and restlessness. Licorice can also cleanse the gastrointestinal tract to prevent indigestion, ulcers and heartburn.

Passion fruit

The passion fruit contains bioactive compounds that act as mild sedatives to induce sleep. It is also known to treat insomnia, relieve anxiety and improve the quality of sleep.

Lucuma

Lack of sleep is linked to high blood sugar levels and slower fat metabolism. Lucuma, a sweet, yellow fruit native to South America, promotes sleep by regulating blood sugar levels using antioxidants.

Baobab

The baobab fruit is an excellent source of B complex vitamins, which are known to induce relaxation. B vitamins also support cognitive health, thereby lowering the risk of insomnia, depression, anxiety and mood disorders. It also contains high amounts of potassium, which regulates the circadian rhythm. Potassium is also known to positively affect the quality of sleep.

Cherries

Some people who have trouble sleeping may be dealing with low levels of melatonin, which is the hormone that regulates the body’s sleep-wake cycles. Fortunately, many foods including cherries, nuts and oats, are naturally rich in melatonin. Snacking on these before bed is a good way to naturally and effectively increase your melatonin intake.

Dark chocolate

Eating a bar of dark chocolate before bed can improve sleep quality. Dark chocolate stimulates the production of serotonin, which prepares the nervous system for sleep. Plus, dark chocolate is linked to cardiovascular health factors including blood circulation, blood pressure and cholesterol levels.

Walnuts

Walnuts contain the sleep-enhancing amino acid known as tryptophan that stimulates the production of serotonin and melatonin.

Figs

Figs contain minerals that promote blood circulation and muscle contraction, such as potassium, magnesium, calcium and iron.

Sleep is a vital component of an individual’s overall health. It enables various body functions to run properly including metabolism, digestion, immunity, respiration and blood circulation. Adequate sleep not only strengthens the body, but also significantly reduces the risk of various conditions including insomnia, depression and obesity.

Sources:

Epicurious.com

DailyMail.co.uk

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