Do you always feel tired and exhausted and find it hard to focus at work? That’s because you’re not getting enough sleep. Lack of sleep can lead to serious health problems besides affecting your performance at work.
But the worst thing you could do is to take prescription drugs to induce sleep. A lot of people these days are addicted to prescription pills, and that is one of the leading causes of death in the West. Instead, you can sleep better by simply changing your food habits.
Here are the 10 foods you should take to help you sleep better.
Almonds
Almonds are rich in melatonin, which is a sleep-regulating hormone. It is also a great source of magnesium. Magnesium fights a stress hormone called cortisol and is recommended by many psychiatrists for its calming effect on the mind.
Kiwi
Kiwi fruit is rich in vitamins C and E and is an excellent source of folates and serotonin. Researchers from the Taipei Medical University in Taiwan speak highly about its sleep-inducing qualities.
Soy Foods
Soy foods such as tofu, edamame, and miso are excellent sources of isoflavones. Taking soy foods at dinner helps increase serotonin levels in the brain. Serotonin is a chemical that is responsible for regulating sleep patterns.
Fiber-Rich Foods
Foods rich in fiber, such as quinoa, beans, bran cereals, and artichokes, help you sleep better. Fiber fights the increase in blood sugar levels and helps restore the natural melatonin levels in the body. Fiber-rich foods are essential for regulating sleep.
Fish
Cod, tuna, shrimp, and halibut are excellent tryptophan sources, a natural sedative. But not all seafood is good. Some are highly contaminated and contain dangerous chemicals. So be careful with the fish you buy from the market.
Kale
Kale and other leafy green vegetables, such as collards and spinach, are rich in calcium. Calcium deficiency, as said earlier, is a leading cause of irregular sleeping patterns.
Bananas
Bananas are an excellent potassium and Vitamin B6 source, essential for melatonin production. Bananas are one of the best sleep-inducing foods.
Cherries
One of the best ways to ensure you get good, high-quality sleep is to have tart cherry juice right before bed. Cherries are rich in melatonin, which, as said earlier, is a hormone that helps you sleep better.
Yogurt
According to recent research carried out by scientists on sleeping patterns, calcium deficiency is one of the biggest reasons why some people find it hard to get the sleep they need. Yogurt is one of the best sources of calcium, so you should have more yogurts to get the 7-8 hours of good, blissful sleep you need.
Whole Grains
Whole grains such as barley, brown rice, oatmeal, and millet are rich in magnesium, which, as discussed earlier, helps you sleep better. Make sure to have whole grains for breakfast.
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