Getting good quality sleep is challenging these days. The pandemic fear and social distancing are hampering joy and camaraderie. Changing dynamics in work culture and WFH trends make us spend more time in front of the screen. Outdoor walks and outdoor leisure have also taken a beating. Sleeplessness is not doing us any good.
Several factors add to insomnia and weight gain. Insomnia statistics are disheartening. Around 90% of Australians complain of a sleeping disorder that reduces sleep quantity and quality. Fortunately, some food items help you sleep and, as a bonus, also allow you to trim your bulging weight. Let us check out the sleep-inducing foods and drinks that can get you a good sleep.
Anxiety and insomnia can keep you away from the sleep you deserve. Blue light from your mobile handset and the computer screen can also mess with your sleep.
Cannabidiol (CBD) is a non-psychoactive cannabinoid that helps you enjoy good sleep. In the research studies of 2019, 66.7 percent of participants reported improved sleep after consuming CBD for a month. CBD has natural properties that soothe your mind and body.
You can also buy marijuana seeds online, having the highest quality broad-spectrum CBD and CBN (cannabinol) which can enhance your sleeping Quality. Also, vanilla-cream flavored oil treats sleep disorders without causing morning grogginess.
You may reach out every morning for a spoonful of honey for weight loss. Aside from its natural sweetener properties, honey also has sleep-inducing properties. The natural sugars in it allow tryptophan to enter the brain, increasing serotonin (a neurotransmitter) levels in your brain to aid sleep. Sip honey in a cup of tea, slather it on a bread piece or cookie or lick it off the spoon before going to sleep.
Between raw and pasteurized honey, pick raw honey for vitamins, antioxidants, and antibiotic elements. It keeps your night cravings under control and helps you stay asleep all night.
Almonds are an anytime snacking option and an excellent source of nutrition. Many almonds come with multiple benefits, such as lowering heart disease risk and Type 2 diabetes. Almonds also promote sleep, as they are a source of melatonin (sleep-regulating hormone).
Nutty almonds are a worthy dietary inclusion for people living with insomnia. The magnesium content in almonds can promote sleep by reducing inflammation in the body and decreasing the cortisol levels that can keep us awake and prevent us from getting a good night's sleep.
The green kiwi is nutritious, low calorie, and is the ultimate pre-bed snack. One kiwifruit has the richest vitamin C content as high as 117%. Kiwis are also rich in carotenoids, folate, fiber, vitamins E and K, phytochemicals that may help you doze off. Research studies indicate kiwifruit is one of the best diets to improve sleep quality and duration in adults with sleep disturbances.
Kiwifruit may increase platelet aggregation and improve upon low iron content in the body. It is rich in antioxidants, supports immunity, and reduces the risk of cold and flu in high-risk groups like children and the elderly. Eat two kiwis an hour before your sleep time to get faster and good sleep.
Consumption of higher oily fish in the diet causes improvements in sleep patterns. Eating salmon fish thrice a week can put you to faster sleep as compared to eating other non-vegetarian foods like pork, beef, or chicken.
Fatty fish like tuna and salmon have excessive omega-3 fatty acids and vitamin D for sleep regulation and maintaining healthy bones, skin, muscles, and teeth. Strict vegetarians can also get their fish intake for enhanced sleep by taking fish oil supplements in the evening. Avoid supplementing cooked fish with fish oil capsules. Stick to eating fish in one form, and not excess.
A glass of milk may remind you of your childhood bed ritual. Aside from milk’s calcium and protein value for healthy bones, it also has a sleep-inducing amino acid called tryptophan to facilitate good sleep. Milk also contains melatonin, which provides a natural source of sleep.
Consider drinking malted milk if you dislike plain milk. Malted milk has milk and specially formulated powder, vitamins, and sugar, reducing sleep interruptions in night sleep. Turmeric-infused golden milk, matcha milk, banana milk, strawberry milk promotes restful sleep and relaxation. Even dairy products like Greek yogurt enhance sleep.
White rice is an add-on food staple in most meals. It has a high glycemic index (GI) that improves sleep quality when taken shortly before bedtime. Higher rice intake also ensures a longer sleep duration.
Consume white rice in moderation because of its meager amount of nutrients and fiber value.
The Bottom Line:
Keep a diary of the food items you ate for your dinner and track it every week. It will guide you on the sleep-inducing foods to include and omit.
Links & References: