You can improve sleep by eating these 7 foods, according to science

You can improve sleep by eating these 7 foods, according to science

Sleep plays an essential role in maintaining our lives Mind and body functions. Proper rest helps us build a stronger immune system, improves mental and physical health and makes us more productive. If you don’t get 7-8 hours a night of good rest, you risk high blood pressure, a weak immune system, depression, and other serious conditions. Circumstances Such as diabetes, heart failure or stroke.

who took sleep supplement Such as melatonin To change up their bedtime routine, most (exhausted) people will try any number of tricks to sleep better. However, getting a better night’s sleep can be as simple as improving your diet.

Food gives us the nutrients we need to promote a healthy body and mind and influences the way our bodies work. According to nutritionists, what you eat can definitely have an impact on your sleep. While there are a lot of factors that affect the quality of your sleep at night, it is worth taking a look at what you eat each day to see if this prepares you for optimal rest later.

For more ways to improve sleep, check out our site Wellness editors’ favorite sleep hacks or see how Sleeping with socks I can help.

How do foods with nutrients help you sleep?

The foods listed below help you sleep better because they all contain nutrients that can promote better overall health, and therefore better sleep. “Eat a variety of whole, unprocessed foods that are high in antioxidants and fiber. Try combining foods that provide different macronutrients (carbs, fats, and protein), ensuring your nutritional needs are met,” says Axe.

He also adds that it’s a good idea to stop eating two to three hours before bed so you have time to digest your food before bed and not have GERD problems.

Outside of macronutrients, Axe says some micronutrients can affect sleep, too. So if you suspect you may be deficient in something, you should ask your doctor to run labs to find out more. “It’s possible that a lack of vitamin D or magnesium can interrupt sleep. Some evidence also suggests that people who are deficient in vitamins E, C, B12, and B6 may also have more sleep problems,” says Axe. “Each of these nutrients affects sleep cycles in a different way, such as playing a role in circadian rhythm and the body’s ability to produce melatonin and other calming chemicals.”

Yogurt with nuts and fruits

Yogurt, nuts, and fruit are examples of foods that can help you sleep better.

Cavan Images / Getty Images

Eat these 7 foods for better sleep

“Sleep-promoting foods include those that contain tryptophan (an amino acid that helps release serotonin), magnesium, vitamin D, and complex carbohydrates,” says Axe. “Foods rich in vitamin C and vitamin B can also be beneficial.”

Here are Ax’s top picks for sleep-promoting foods.

1. Whole grains such as oats or quinoa

2. Proteins such as poultry and fish

3. Leafy greens and cruciferous vegetables

4. free egg range

5. Bananas, kiwis, oranges, berries and other fruits

6. Milk and yogurt

7. Nuts like almonds and cashews

The power of a balanced meal

A balanced diet can help Managing blood sugar levels and reduce inflammation, which is important for preventing pain and getting a deep sleep,” says Josh Axe, clinical nutrition expert and co-founder of ancient nutrition. “Getting enough macronutrients (Carbohydrates, fats, and proteins) also help your body produce calming chemicals like serotonin and melatonin, which help you feel relaxed and drowsy.”

Certain foods can help you sleep better if you Eat them before bed or when you wake up at midnight But the seven foods below can improve comfort no matter when you eat them. Again, the key to good sleep eating is to eat a well-balanced, balanced diet overall – no single food is a magic bullet, but these things can help you get much-needed rest.

The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified healthcare provider with any questions you may have about a medical condition or health goals.

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