Foods that will help you sleep better

Do you have trouble sleeping at night, and as a result, your sleep pattern is disrupted? Sleep deprivation is a frequent issue that many individuals experience. The most common causes are stress, poor sleep hygiene, and lifestyle choices. Because resetting the sleep cycle is a difficult undertaking, many people turn to sleeping drugs that chemically induce sleep. Taking sleeping tablets is not a good idea because it has a lot of negative side effects. If you suffer from insomnia, here are some foods to eat before bed to help you get a better night's sleep.

1)  Poppy seeds milk

Poppy seeds drink is quite useful for persons who have trouble sleeping at night. Poppy seeds and warm milk are used to make this drink, which is ideal for persons who are sleep deprived. Warm milk before bedtime is supposed to be healthy for your intestines, and poppy seeds might help you relax. The drink lowers stress levels and encourages a restful night's sleep. Simply drink it 30-40 minutes before night on a regular basis to notice a difference.

2) Chamomile tea

Chamomile tea has been more popular as a nighttime beverage, and for good reason. It calms your nerves and aids in better sleep. It contains apigenin, an antioxidant that attaches to specific receptors in the brain and helps you sleep. Switching to this herbal tea instead of green or milk tea before bed will help you sleep better.

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3) Cereal

Cereal may be your go-to breakfast option, but it can also help you sleep better at night. Dinner should be cereal in warm milk, at least 1-2 hours before bedtime. It is a complex carbohydrate-rich diet that aids in the release of tryptophan into the bloodstream, so promoting sleep.

4) Almonds

Almonds contain the hormone melatonin and are a strong source of magnesium, which is a muscle relaxant. Melatonin helps to improve your sleep cycle by regulating your body clock and signalling your body to prepare for sleep. Almonds also contain tryptophan, a sleep-inducing amino acid.

5) Banana

Bananas include potassium and magnesium, which help to relax muscles. That's why it's recommended to eat a banana when you're nervous or worried. Vitamin B6 in bananas raises melatonin levels in the body, which aids in sleep induction. This fruit is high in carbohydrates and is thought to help you sleep.

6) Sweet-Potato

Sweet potatoes, like bananas, are an excellent source of potassium, magnesium, and calcium. These nutrients aid in relaxation, which might lead to sleepiness. Sweet potatoes are also high in complex carbohydrates, which aid in the treatment of insomnia. Sweet potatoes can be baked, steamed, or used in a variety of other wonderful recipes for dinner.

 7) Honey

Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping you to wind down.

8) Oats

As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin, oats encourages insulin production and naturally raise blood sugar.

9) Kiwi

The kiwi or kiwifruit is a small, oval-shaped fruit popularly associated with New Zealand even though it is grown in numerous countries. There are both green and gold varieties, but green kiwis are produced in greater numbers.

Kiwifruit possess numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.

Some research has found that eating kiwi can improve sleep. In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.

-BASKAR SAI 

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