Do you ever wonder why sometimes you feel lethargic or tired on days when you did not have enough sleep?
Sleep is an essential requirement of the human body. Our body is wired so that sleep helps it to recover from all the fatigue and exhaustion accumulated over the day.
So when your body doesn’t receive adequate amounts of sleep, it does not recover. That’s exactly why you feel sleepy and tired after waking up.
According to the National Sleep Foundation, healthy adults should at least receive 7 to 9 hours of sleep every night. Now, these 7 to 9 hours of sleep should be a deep sleep.
That means your sleep shouldn’t be disturbed during the night. If your sleep breaks in between for some reason, it will also break the deep sleep cycle.
So it is important to get uninterrupted sleep. Since a lot of people struggle with that, we have come up with 5 foods that can help you sleep better at night.
5 Foods To Eat Before Bed To Get Better Sleep
Let’s see them one by one!
The chemical in the human body called serotonin is responsible for regulating your sleep cycle.
Kiwi has sleep-promoting effects which are associated with serotonin. Also, kiwi contains a good amount of antioxidants like Vitamin C and carotenoids that are partly responsible for their sleep-promoting effects.
Kiwi is a nutritious and low-calorie fruit that also helps in improving your digestive system. This indirectly will prevent you from digestion problems interrupting your sleep at night.
According to a survey, individuals who ate kiwi before bed had seen a 13% increase in their sleep time, and their ability to sleep without waking up increased by 5%.
So consuming kiwi an hour before bed will give the optimum results. Here’s our super delicious Green Smoothie Bowl which has a punch of Kiwi in it.
Cherries can highly influence your sleep regulation. Mainly, cherries contain four sleep-promoting compounds called serotonin, melatonin, tryptophan, and potassium.
From various studies, researchers have concluded that these substances correlate with sleep.
Also, tart cherries are considered to improve the cognitive function of the human body. As it contains anti-inflammatory properties they tend to reduce pain and fatigue after exhausting activities.
So grab a bowl of cherries as a snack or crush them into a refreshing glass of juice before bed.
Walnuts have been one the healthiest nuts and they have numerous health benefits.
Walnuts contain high amounts of magnesium, phosphorus, and copper. One ounce of walnuts contains about 4.3 grams of protein and has an adequate amount of healthy fats like omega-3.
This Omega-3 fat, specifically called alpha-linolenic acid gets converted to DHA (Docosahexaenoic acid). This DHA supports the production of serotonin.
Walnuts also contain melatonin that helps to optimize sleep quality. Just make sure to watch your proportions because these nuts are calorie-dense.
Barley Grass Powder
Barley grass is grown from young barley plants that haven’t started making seeds. These greens are full of nutrition that helps the plant to grow big leaves and seeds.
Consuming this barley grass or its powder will bring you a lot of benefits. Barley has sleep-promoting compounds like GABA, calcium, tryptophan, zinc, potassium, and magnesium.
Barley grass powder can be consumed in various ways like in smoothies, soups, salad dressings, and scrambled eggs.
In many applications, lettuce and lettuce seed oil have been used to treat insomnia and promote good sleep. Studies have shown that lettuce has mild sedative-hypnotic effects.
These effects are also because of the plant’s n butanol fraction. It is particularly in the compound called lactucin.
A research study on mice showed that these n-butanol fractions caused an increase in sleep time and decreased sleep latency.
Moreover, lettuce also protects our cells from inflammation and disturbance caused during sleep. All these factors help us to sleep better if the lettuce is consumed an hour before bed.
Also, you can make this power-packed lettuce-made sandwich as your dinner. Check out our Pesto Cottage Cheese and Grilled Vegetable Sandwich.
So these are the foods that will ensure you have a peaceful and uninterrupted sleep at night.
Try consuming them before bed and wake up energetic and fresh the next day!
When are you adding them to your list?