A good night’s sleep is the most important part of your day. Getting a good sleep after a day of working hard is what everyone deserves. A normal person needs 7-8 hours of sleep every day.
Getting the right amount of sleep improves your hormones and also strengthens your immune system. It has been scientifically proven that people who sleep less than 7 hours are more prone to develop a sickness than someone who sleeps at least 8 hours a day. Not only this, a sound sleep at night helps in lowering the chances of depression and also controls the weight. When you don’t get enough sleep at night you experience greater cravings for food and worse appetite control which makes you eat even more than what is desired and this causes obesity.
A deep sleep also improves your ability to learn. Sleeping immediately after learning something new helps in remembering the things for a longer period of time.
A deep sleep has a wide range of benefits and these benefits can only be achieved through a regular sleep pattern. But, there are some foods which can disrupt your sleep cycle. This can also result into insomnia. Insomnia is a sleeping disorder where a person finds it difficult to fall asleep at night. So, it’s very important to keep a track of what you are eating to be able to experience the deep and sound sleep.
Food that you consume has a high magnitude of effects. It can either make you sleep like a baby or make you restless and sleepless at night. And then there is food that gives you instant energy and relaxes our mind at night to get a better sleep.
So, the question arises which foods can help you sleep better? Here is a list of all food items that promote a deep sleep. Food items listed below, work as natural sleeping aid and help you sleep through the whole night peacefully.
Many studies have shown relation between poor sleep and lack of calcium. And therefore it is recommended to have foods rich in calcium like milk or yogurt to get you a better sleep. There’s no better source of calcium than a glass of milk. Drink a glass of milk every night after dinner. This will give you a peaceful sleep at night.
Bananas are rich in potassium and vitamin B6. These nutrients promote quality sleep and the overall health. Eat a banana daily before going to bed to enjoy a better night sleep. You can also have banana in form of a tea as well. This organic tea can do wonders for people suffering from insomnia and it tastes great too. Take a banana, wash it thoroughly and cut its both the ends. Boil the banana with its peel in water for about 10 minutes. Pour this water in a cup and add a tablespoon of honey. Drink this tea before bed and forget about the restless nights.
Peanuts are a very good source of protein and it also contains essential vitamins, minerals as well as many herbal compounds that provides numerous health benefits. Consuming just 50 grams of peanuts a day can give you a restful sleep and it also relaxes the mind and body.
Whole grains like oats boosts up the magnesium level in the body. Magnesium deficiency is also listed as one of the causes of sleep issues. Oats works as a sleeping aid and provides you with better sleep and muscle relaxation.
5. Herbal tea
A warm cup of herbal tea is one of the best ways to help you sleep better at night. Herbal tea is non-addictive and non- toxic for your body and gives us a restful sleep. There are a number of herbal teas but green tea is considered to be the best of them. Green tea has a magnificent effect on your mind and makes you feel as if you are in a dreamland and you wake up feeling more refreshed than ever. In short, a cup of green tea every night before bed can help you sleep like a baby.
Almonds are very rich in magnesium and they help in promoting muscle relaxation. When the mind and the body are in a peaceful state then you experience a deep sleep full of sweet dreams. Drinking almond milk before bed is beneficial to get that sleep as well as improve your overall health. It also enhances your ability to learn and remember things.
It has been proven by the science that honey has the ability to promote and restore rest in a couple of minutes. It is also considered effective in the case of insomnia as it restores your sleep and helps you wake up fresh. One spoon of raw honey with cinnamon is a proven remedy to get you a good sleep.
Quick Tips to sleep better
- Your bed should be clean and free of dust. A clean bed helps you to sleep quickly.
- Try to maintain regularity. Sleep at the same time every night and wake up at the same time.
- Stay away from LED screens such as laptops and television after switching off all the lights as it fools the brain into thinking that it’s still daytime and you find difficulty to fall asleep.
- Keep your room cool. A cool room takes your brain and body in the right temperature to get a good sleep.
- Try to avoid alcohol or caffeine as it will keep you awake.
- A good diet can also be coupled with lifestyle changes such as yoga or reading. This will help in ensuring you a good night’s sleep.
Now, forget about the restless nights of staring at the ceiling or counting the sheep.
If you also find it difficult to sleep at night or you have any other remedy that helps to get a deep sleep do let us know in the comment section below.