How much sleep do you get each night? It may be annoying, but lack of sleep can be harmful to your health. Both recurrent chronic diseases and reduced life expectancy are associated with severe sleep deprivation. Obviously, increasing the quality of your quality sleep is important to your overall health. The fact that your diet has a significant impact on this area of your life may surprise you. Here are some great foods to eat to help you sleep better and longer.
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Eat these foods for a better Sleep Quality
Pistachio nuts
Do you want a little snack? Take out a few nuts. These sweets are high in good fats, as you may already be aware, but they have additional health benefits. The Nutrients Journal study claims that nuts—especially pistachio nuts—have a high melatonin content. Eat them on their own or sprinkle them over a salad!
Tart cherry juice
Do you know of any tart cherry juice recipes? This particular drink, which is being marketed as a superfood, can help you sleep longer and get better quality sleep. According to research published in the European Journal of Nutrition, this ingredient has a high melatonin content and can support a healthy sleep schedule. Will you sample this drink and buy some?
Balsamic vinegar
If you have trouble falling asleep, eating foods high in melatonin can be your secret weapon. A study published in the Journal of Nutrients found that melatonin can help with sleep performance and also identified the best sources of this nutrient, one of which was balsamic vinegar. For a quick dipping sauce, you can mix in some extra virgin olive oil.
Almonds
If you’re not a big fan of pistachio nuts, never fear! You may want to consider trying another delicious snack option. Almonds are a great source of melatonin, according to Medical News Today. For this reason, consuming just a handful of these nuts each day can have a big impact on the quality of your night’s sleep.
Rice
There are several foods that you can use to prepare dinner that will provide you with adequate amounts of melatonin. Japanese experts have said that this sleep-promoting vitamin has been found in rice. Using some white rice as the base of your dish helps fill you up, whether you’re making a curry or a spicy chili.
Strawberries
Do you want something savory and sweet? Strawberries have a delicate flavor that is really appealing. Fortunately, research published in the journal Nutrients shows that these delicious fruits are high in melatonin. How about using them in your next dessert recipe or eating them on their own? You won’t regret it, I promise.
Chamomile tea
Eating something hot and tasty before bed is a great way to relax. So what’s your preferred drink? According to research published in Molecular Medicine Reports, chamomile tea can help people sleep. The study focused on a single, small heart-related trial involving 12 people who received the drink. After drinking, 10 quickly fell asleep. This study suggests that herbal teas may have a strong effect, although it cannot be considered proof.
Tomatoes
Next time make sure to add a good amount of tomatoes to your garden salad. Based on a study published in the journal Nutrients, these fruits can help you sleep better because they are rich in melatonin. There are many ways to include this substance in your diet. Slice up some fresh tomatoes and toss them with your next stew or salad.
Fish
Changing your diet is a smart move to protect your general health. However, did you know that eating fish can improve the quality of your sleep? According to research from the University of Pennsylvania, children who eat fish once a week have higher IQs and better sleep quality than those who don’t eat fish as often. Adults may have similar results. Make sure your grocery list includes some oily seafood!
Peppers
Use some tasty chilies to add color and flavor to your meals. A Nutrients Journal study shows that these vegetables have a relatively high melatonin content. Simply put, this means that including them in your regular diet can improve the quality of your sleep. Fajitas, burritos, and taco bowls are just a few of the Tex-Mex-inspired dishes in which this ingredient works remarkably well. Eat and stock up!
read also: Best sleeping postures for adults and children to maintain productivity during the day
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