Individuals with sleep difficulties are rising in number all over the world. Increasing number of people are being diagnosed with sleep disorders and many are suffering from inadequate sleep. Inculcating healthy sleep habits can help make a huge difference in the quality of life. While it’s rather difficult to control the factors which hinder your sleep, you can implement certain practices that encourage better sleep.
Take a look at some foods that can help you get better sleep.
3 Foods that promise a good night’s sleep
Certain foods enhance the level of natural compounds in the blood which convey sleep signals to your brain.
- Nuts: Nuts are a wonderful source of all the vital nutrients. Walnuts and almonds especially are of great use in managing sleep-related problems. Almonds have magnesium, which significantly improve sleep quality. Walnuts are an excellent source of the amino acid, tryptophan. Magnesium and tryptophan enhance melatonin levels in the blood - a hormone which monitors and regulates your sleep-wake cycle. Thus, snacking on nuts an hour before bed ensures that you drift off to sleep easily.
- Warm turmeric milk: Clinical trials and studies reveal an association between the tryptophan and melatonin content of milk and enhanced sleep. Also, warm milk provides the perfect calming and peaceful setting for a tranquil bedtime habit. Furthermore, the health benefits of turmeric are remarkably significant. It is known to facilitate better sleep. Tata Sampann Turmeric Powder is sourced from Salem in Tamil Nadu, which is where some of the best Turmeric in the country comes from. It provides you all the goodness of curcumin and even comes with a guaranteed 3% in every pack.
- Herbal tea: Herbal teas are comforting and soothing. Particularly, chamomile is an ideal option before bedtime. Chamomile is known to have calming effects due to an antioxidant called apigenin which may induce sleep. The natural chemicals act as a mild sedative which help you relax and sleep quickly.
Good sleep hygiene
Adhere to a set sleep schedule, even on weekends. This helps govern your body's clock and helps you fall asleep easily as well as makes sure that you stay asleep through the night and wake up refreshed.
Experts recommend that you follow a relaxing bedtime ritual; a soothing, routine activity before your bedtime. The body requires time to switch to sleep mode, so an hour prior to your bedtime do a calming activity – a luxurious bath, reading, meditating, etc. Avoid bright lights just before your bedtime as they trigger excitement, stress or anxiety and make it hard to fall asleep. Using electronic gadgets such as a laptops and mobiles makes it very difficult to fall asleep because the light emitted from the screens activates the brain.
Practically everyone has a one-off sleepless night. However, if you have a lot of trouble sleeping every night, you should not neglect it. Contact your doctor as you may need medical attention. Recognizing and dealing with the precise underlying cause can help you get the good sleep that you deserve!
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