Instead of taking sedatives that may cause some unwanted side effects, you may need to supplement some foods to help you sleep better.
It seems that every one of us has experienced the feeling of fatigue after not getting deep or not enough. Poor sleep quality is the cause of your lethargy, fatigue, lack of concentration or ineffective work. In addition, sleep deprivation will cause feelings of irritability, depression and make you feel sleepy wherever you are.
Sleep helps restore brain function, which means that when you get enough sleep, your brain will function properly and optimally. Conversely, if you are deprived of sleep, your brain will become stagnant and have poor performance. Due to the importance of sleep, you should learn how to improve the quality of your sleep every night. Besides getting 7 to 8 hours of sleep every night, adding 8 foods to support the following sleep in your diet will help you sleep deeper and healthier!
1. Kiwi fruit
This nutritious green meat fruit is one of the best foods to enhance sleep quality. Kiwi contains low-calorie content and is also a rich source of essential nutrients. This fruit is always rich in vitamins C, E, serotonin, and folate, which are 4 essential nutrients to help sleep. A medium-sized kiwifruit contains only about 50 calories but provides up to 117% of the recommended daily value of essential vitamin C and 38% of the amount of vitamin K content the body needs.
According to many studies of kiwi effectiveness in improving sleep quality, this fruit is one of the foods that you should add to your daily menu. Not only does it help to sleep, but kiwi also enhances the health of the digestive system, reduces inflammation and lowers blood cholesterol levels.
2. Soy-based food
Soy-based foods such as tofu, miso soup, and boiled soybeans are all rich in isoflavones. These compounds have the ability to enhance the release of serotonin, a brain chemical that regulates the sleep cycle in humans.
According to a study published in the Journal of Nutrition in 2015, adults who eat two or more servings of soy daily tend to have a longer sleep duration as well as better sleep quality.
3. High fiber foods
Increasing absorption of fiber is one of the effective ways to improve the quality of sleep every night. Eating lots of fiber-rich foods is linked to a slow sleep wave that will help you recover your body. The reason why you should eat more fiber every day is that the more fiber you consume, the better you will sleep.
Fiber can help prevent hyperglycemia, which causes melatonin, a chemical that helps sleep. Therefore, you should increase your intake of fiber-rich foods in your daily meals. These foods include beans, artichokes, whole grains, and bran cereals. In addition, green vegetables such as spinach, kale, spinach are also excellent sources of excellent fiber for improving sleep.
4. Fish rich in omega-3 fatty acids
Fatty fish, such as salmon, tuna, and mackerel are extremely healthy foods, a good source of vitamin D. In addition, these fatty fish are rich in omega-3 fatty acids, especially EPA and DHA, and two fatty acids have been shown to reduce inflammation. According to many studies, the combination of omega-3 fatty acids and vitamin D in fatty fish can help improve sleep quality. Not only that, but these nutrients have also been shown to enhance the production of serotonin, a chemical that enhances sleep.
Also, according to one study, most fish, especially salmon, flounder, and tuna, contain vitamin B6. Vitamin B6 is a nutrient that plays an essential role in the production of melatonin to support sleep.
5. Cherry juice
In one trial, researchers found that cherry juice was a rich source of melatonin that boosted sleep quality. Researchers have found that adults who suffer from chronic insomnia after being given cherry juice twice a day can reduce severe symptoms of insomnia.
6. Yogurt and fresh milk
Many studies have found that adequate intake of body calcium needs to help you sleep better every night. And dairy products such as yogurt and fresh milk are excellent foods that help the body increase the absorption of this essential calcium. Drinking a glass of warm milk before bed can help you fall asleep more easily.
7. Whole grains
Most of us often suffer from magnesium deficiency, minerals that help improve sleep quality. However, foods like wheat, barley, and whole grains are a significant source of magnesium. Therefore, adding these foods to your daily diet will help you sleep better every night.
Not only rich in potassium minerals, but bananas are also a great source of vitamin B6. Vitamin B6 is an essential nutrient for melatonin production, which helps improve sleep quality. Therefore, eating bananas every day not only gives you plenty of nutrients and energy but also makes you more sleepy, preventing sleep deprivation and avoiding fatigue the next morning.
If you are suffering from insomnia or poor sleep quality, increase your intake of these 8 foods to quickly improve this condition!