A Great Range of the Best Foods and Drinks for a Good Night’s Sleep to Switch off the Right Way
Have you tried every possible remedy but you still cannot switch off at the end of the day? It is probably because of your dietary choices before bed.
According to the National Sleep Foundation, the appropriate duration of sleep for children is between 9 and 11 hours and for adults, it is between 7 and 9 hours . It has also been proven that foods and drinks might directly be linked to the quality of sleep you get, whether it is good or bad .
Sleep duration and quality can have an impact on a variety of conditions , including:
- cardiovascular disease
It is advised to get into a routine to allow your body to program itself to fall asleep and wake up at specific times and to avoid using technology before bed because it emits blue light, which suppresses melatonin, the sleep hormone .
Choosing the best foods and drinks for a good night’s sleep is important. Get your list ready for your next shopping spree on MAIANA's online grocery store.
If you are experiencing sleep deprivation or insomnia, consult with your healthcare provider.
Frequently Asked Questions
Almonds and walnuts are great sources of melatonin, a hormone that helps regulate the circadian cycle, the internal clock, and prepares the body for sleep. They are also high in magnesium which may improve the quality of sleep, especially for those experiencing insomnia .
White rice is also recommended for its carb content and its lack of fiber . These properties induce a high glycemic index (GI), which measures how quickly a food increases body sugar. Consuming high-GI foods 1 hour before bed may help enhance sleep quality .
Oatmeal, like our wonderful Flahavans Organic Jumbo Oats, is high in carbohydrates and is known to contain high levels of melatonin which may stimulate drowsiness if consumed before bedtime .
Legumes are a great source of tryptophan , an amino acid that helps produce serotonin, and works with calcium to produce melatonin and thus, improves sleep quality. Black beans, butter beans, lentils, and chickpeas might allow you to get your necessary intake of tryptophan for a restful night.
Consuming foods rich in vitamin B6 and vitamin D  affects sleep regulation and promotes the production of sleep hormones. Research shows that fatty fish such as salmon affects positively sleep patterns and efficiency .
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