On the occasion of World Sleep Day 2024, here’s list of nine foods that can help improve sleep quality. These foods, which include Almonds, Chamomile Tea, Kiwi, Tart Cherry Juice, Fatty Fish, Walnuts, Passionflower and White Rice, contain sleep-promoting compounds such as melatonin, tryptophan, and magnesium.
Sleep Specialist suggests incorporating these lighter, sleep-friendly options into your evening routine for a more peaceful and rejuvenating rest. These foods can set the stage for a more peaceful and rejuvenating rest, without the discomfort of a heavy meal interfering with your body’s ability to settle in for the night.
Each food item on the list has unique properties that aid sleep. For instance, almonds are not only great for snacking but also contain magnesium, which helps relax muscles and promotes sleep. Chamomile tea, a centuries-old remedy for insomnia, contains apigenin, an antioxidant that promotes sleepiness. Kiwis, high in serotonin, help regulate your sleep cycle and improve sleep quality.
Tart cherry juice, naturally high in melatonin, can increase both the duration and quality of sleep. Fatty fish like salmon, trout, and mackerel are excellent sources of omega-3 fatty acids, which have been linked to improved sleep. Walnuts, like almonds, are a good source of both melatonin and magnesium and can help stabilize blood sugar levels during the night.
Passionflower, used for centuries to treat anxiety and insomnia, works by increasing levels of gamma-aminobutyric acid , a brain chemical that promotes relaxation and sleep. Lastly, white rice, with its high glycemic index, can raise your blood sugar and help you fall asleep faster.
However, Rawat cautions that individual responses to foods can vary, so it’s best to experiment and see what works best for you. She also advises avoiding large meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep patterns.
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