Good sleep is extremely important for your overall health. No sleep is dangerous to your health, so it’s very important to have a good night’s sleep.
It can reduce the risk of developing certain chronic diseases, keep your brain and digestion healthy, and boost your immune system.
It is generally recommended that you sleep between 7 and 9 hours of uninterrupted sleep each night, although many people find it hard to get enough.
Having enough rest every night is crucial to your wellbeing, yet numerous elements can intrude on quality rest. For instance, you may automatically pursue a conflicting rest plan (you may work around evening time a few evenings per week) or drink charged refreshments or liquor past the point of no return in the day or late at night. Or on the other hand, possibly you hit the hay routinely on a vacant stomach. These conditions can meddle with your rest cycle. Be that as it may, the sustenances you eat during the day and at sleep time can enable you to rest better.
For certain individuals, rest aggravations, for example, a sleeping disorder or no sleep can influence their capacity to get quality rest each night. Albeit a reasonable eating routine may not take care of these issues, it can assist an individual with or without these conditions to rest somewhat more profoundly.
Here are the best kinds of food Calder suggests could improve your sleep.
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Almonds are a type of nut with a lot of health benefits to your body and they will help you have a good night’s sleep.
They are a very excellent source of many nutrients and contain 14% of your daily phosphorus, 32% manganese, and 17% riboflavin requirements.
In addition, having almonds daily has been associated with many benefits like lower risks of some chronic diseases, such as type 2 diabetes and heart disease, And that’s because of their content of healthy fats, fibers, and antioxidants.
It has been proved that almonds can also help you to improve the quality of sleep.
Almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin that can help you sleep well.
Almonds are also a great source of magnesium, they can provide 19% of your daily requirement in just 1 ounce. Consuming adequate amounts of magnesium can help improve the quality of sleep, especially for those who suffer from insomnia.
The role of magnesium in promoting sleep is believed to be due to its ability to reduce inflammation. In addition, it can help reduce the levels of the stress hormone cortisol, which is known to interrupt sleep.
Chamomile also helps fight stress and anxiety. To do this, simply dilute a few drops of Roman chamomile essential oil in your bath and bask in it for long minutes. If you have trouble falling asleep, apply a drop of this oil under the soles of each foot or along the spine before bed.
In the case of depression, nervous breakdown, overwork, or emotional trauma, simple olfaction of this oil could be soothing. Before embarking on these experiments, however, remember to seek advice from your pharmacist or attending physician. The abuse of essential oils can indeed be dangerous for health. Do not exceed certain doses and do not use them under certain conditions (pregnancy, lactation …).
if you think omega-3 is only good for the heart and blood vessels, think again. Omega-3s have many other benefits.
Omega-3s, in particular, have a very positive effect on the brain.
The brain is made up of 77% water. If we removed all this water, there would be what is known as the dry weight. 60% of the dry weight of the brain is made up of fats. Our brain is, therefore, a fatty organ.
It is therefore not surprising that fatty acids play an important role in the brain. They notably promote the development and maintenance of the brain. In particular omega-3.
By studying the effects of omega-3 fatty acids on learning to read, Dr. Paul Montgomery observed a correlation between these same acids and sleep disorders. 362 children aged 7 to 9 with learning disabilities in reading took an algae-based food supplement, dosed at 600 mg of omega 3, for 16 weeks.
Among them, 4 out of 10 children suffered from sleep disorders such as anxiety, agitation, frequent waking … By measuring the level of omega 3 and omega 6 present in the blood during sleep, the research team noted a clear difference between children treated and those placed on placebo: At a higher rate of omega 3 and 6, children sleep on average 1 hour more, and have on average 7 fewer awakenings per night.
Their positive effects on the brain are therefore very important, not only on our brain but also on unborn children.
Chickpeas to help you fall asleep
Do you have a passion for hummus? Good news: it can help you sleep better. Indeed, chickpeas, like other legumes, contain an amino acid capable of increasing the production of melatonin, the hormone that regulates the internal clock and promotes sleep.
They, therefore, have a relaxing and soothing effect on the body and stimulate sleep. A recipe based on roasted chickpeas or salted hummus (or sweet) will be very useful in the evening.
Honey increases the production of tryptophan in the brain
Honey increases insulin levels in the blood and stimulates the production of tryptophan in the brain, which is converted into serotonin. Tryptophan is an essential amino acid necessary for the synthesis of serotonin. It is present in dairy products, and poultry and is also found in seafood.
Another remedy against insomnia: is magnesium, which calms nervous tension and helps the body relax. It is present in nuts (walnuts, almonds, pistachios…) and dried fruits (prunes, dried apricots…). It is also important to know that insomnia can be caused by a magnesium deficiency.
Group B vitamins contribute to the good condition of our nervous system: they are found in whole grains and green leafy vegetables.
Are you a Kiwis Lover?
As surprising as it may seem, this small fruit can help you fall asleep and have a good night’s sleep thanks to its serotonin content. One, or even two, kiwis before going to bed is highly recommended.