After a long day you come home and expect to get quality sleep to help you recharge for another day at work. Unfortunately, there are certain aspects that can contribute to difficulties in getting rest. It can be caused by over worrying about work, too much coffee during the day, constant changing of sleeping patterns and many more. Lack of sleep can eventually lead to obesity, diabetes, cardiovascular diseases, hypertension and many more. There are some simple remedies backed up by science to aid you with sleeping better though. Certain chemicals such as amino acids, enzymes, nutrients and others more can help.
Here’s a list of food items you can include in your grocery list to improve your sleep quality:
- Almonds – These power nuts give you a boost of melatonin which can help with regulating your sleep. It can best be taken during dinner like including it in your salad or an evening snack when cooling down. There are many other health benefits of almonds aside from helping you sleep better.
- Low fat or nonfat milk – Best consumed warm, milk helps promote a relaxing sleep due to these compounds found in it: tryptophan, calcium, vitamin D, and melatonin. Usually consumed during the morning, it is as effective when drinking it during the evening. A warm cup of milk before sleeping can become a good habit to practice and get you in the mood for rest.
- Kiwi Fruit – Stock up on some kiwi the next time you do the groceries. Some research has looked at the link between kiwi consumption and sleep. In one small study, people who ate two kiwifruits 1 hour before bedtime for 4 weeks experienced improved total sleep time and sleep efficiency and also took less time to fall asleep. If kiwi is beneficial for sleep, this may be because the fruit contains many sleep-promoting compounds, including: melatonin, anthocyanins and flavonoids.
- Walnuts – It contains a few compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Each 100-g serving of walnutsTrusted Source also contains other nutrients that can help sleep. People can purchase walnuts at the grocery store, in bulk-food stores, or online.
- Fatty fish – This may help improve sleep because they are a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin. Serotonin is largely responsible for establishing a fixed sleeping and waking cycle.
- Barley grass powder – People use barley grass powder to make healthful smoothies. Barley grass powder is rich in several sleep-promoting compounds, including GABA, calcium, tryptophan, zinc, potassium, and magnesium.