Nowadays, the world has become so fast-paced that many people put their sleep needs aside to be able to cope with their demanding schedule.
Sleep is an essential element of a healthy lifestyle since it affects the way a person feels throughout an entire day.
Recent studies show that more than 40 percent of Americans suffer from sleep deprivation. Apart from the obvious effects of being tired, it can also cause critical health problems such as depression or heart disease.
However, there is one thing that anyone can do to improve his quality of sleep radically while reducing his incidents of insomnia – change his nutrition.
Researchers state that food is related to serotonin which is a hormone that promotes healthy sleep along with B6 and B12 vitamins.
Choosing the right – food for sleep has never been easier as there are many types of foods that contain sleep-inducing ingredients.
This article includes some of the best foods that will revolutionize the way you sleep. It’s time to take a look at the following list of foods.
5. Lean proteins.
Foods like chicken, fish, turkey and low-fat cheese include these proteins.
They consist of high levels of tryptophan, an amino acid that increases the body’s serotonin levels.
On the other hand, steer clear of high-fat cheeses, deep-fried fish or chicken wings since they require more time to digest and may keep you awake.
4. Complex Carbohydrates.
Another great way to improve sleep is to start consuming whole-grain cereal, pasta, bread or even brown rice.
On the flip side, avoid eating foods that are rich in simple carbohydrates like pasta, cakes or any other sugary food as they reduce serotonin levels.
Just like any other type of food, beverages can prevent or promote one’s sleep.
While a smooth drink before bedtime like herbal tea, chamomile or a warm glass of milk can increase one’s appetite for sleep, caffeinated drinks devastate sleep due to their large amount of stimulants.
2. Fresh Herbs.
Fresh herbs play a huge role on how relaxing one’s body feels. For example, basil, as well as sage, contain certain chemicals that promote sleep.
One way to go is to prepare a homemade pasta sauce that includes those two elements and will also replace the standard supermarket versions that contain high levels of sugar.
Last but not least, avoid herbs like red and black pepper as they produce stimulating effects.
1. Heart-beneficial Fats.
Unsaturated fats like peanut butter, almonds, walnuts or pistachios can boost one’s heart health while improving his serotonin levels.
Almonds, in particular, are a very beneficial – food for sleep. On the other hand, saturated fats like potato chips and french fries will reduce one’s serotonin levels and increase his chances of experiencing future heart problems.